CrossFit Belleville – WOD

Warm up/Mobility

Limber 11 (No Measure)

Foam Roller – Abductors 30s each

Foam Roller – Adductors 30s each

LAX Ball – Glute Smash 30s each

Cross x 8 each

V-Roll x8

Frog Stretch 30s

Pigeon 30s each

Fire Hydrant – 8 Circles each

Mountain Climbers – 8 each

Cossack Squats – 6 each

Couch Stretch 30s each

Weightlifting

Complex (Work up to a moderate weight in 6 sets)

Power Clean

Front Squat

Jerk

Metcon

Metcon (2 Rounds for reps)

AMRAP 10 w. a partner:

5 Burpees

10 S20H (115, 75)

15 Air Squats

*One athlete completes a full round.

Rest 1:00

AMRAP 10:

Max 100 Meter Run or 150 Meter Rows

*One person works