CrossFit Belleville – WOD
Warm up/Mobility
Row Warmup
2 Minutes Easy
30 Seconds Each
Cossack Squats
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Wall Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Wall Twist: 1 Minute Each Side
Single Arm Lat Stretch on Wall: 1 Minute Each Side
Weightlifting
PP + PJ complex (EMOM 9)
1 Push Press
1 Push Jerk
*Make sure there is a difference between the two lifts
*Add weight only if 100% confident in your movement.
Metcon
Wiped Clean (Time)
5 Rounds, On the 4:00:
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (115/80)
*14/10 Cal Bike
*score is the slowest round