CrossFit Belleville – WOD

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Warm up/Mobility

Chan Warm Up (No Measure)

– 25 Jumping Jacks (Hands touch behind then over head)

– 25 Jumping Jacks (Swing hands forward to back)

– 8 Long lunge elbow to ankle

– 12 Single Leg lateral lunge

– 10 Hinged speed skater

– 5-4-3-2-1

Hamstring push-up

– Arm circles Small – Large / Large – Small

– Towel Twists

Video

https://www.youtube.com/watch?v=sI8h1xNUxcE

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Strength

Sumo Deadlift (EMOM 11 x2 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

21/15 Calorie Assault Bike/Row

15 Deadlifts (225/155)

L3: (40 DUs) (185/135)

L2: (180Singles) (155/105)

L1: (120 Singles) (135/95)

Extra Credit

3 x 8 Sots Press

(start with PVC/add light weight)