CrossFit Belleville – WOD

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WarmUp

:30 Seconds

Plate Hops

Cook Squats

Knuckle Drags

Plate Push Presses

Active Samson

Active Spidermans

Plate High Pulls

Push-up to Down Dog

Air Squats

Plate Ground to Overhead

Cossack Squats

Plate Counterbalance Squats (Press Away From Body During Squat)

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Ankle Stretch 45 sec each

Child’s pose 1 min

Gymnastics

15 min to play with the rings.

Working on Ring muscle ups/Ring Toes to bar/Ring Swings

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Extra Credit

5 min Static Stretch