CrossFit Belleville – WOD
Warm up/Mobility
* 30 Seconds of Jumping Jacks
* 30 Seconds of Active Samson Stretch
* 30 Seconds of Bodyweight Good Mornings (Hands Behind Head)
* 30 Seconds Push-up to Down Dog
* 20 Seconds of Glute Bridges
* 20 Seconds of Single Leg Glute Bridge (Right)
* 20 Seconds of Single Leg Glute Bridge (Left)
**Mobility**
30 Second Calf Stretch on Post/Box/Rower (each side)
1 Minute of Child’s Pose
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Metcon Prep
15 minutes
Prep movements for AMRAP and Complex
Metcon
Handled (Weight)
On a 23:00 clock complete:
“15:00 AMRAP Handle With Care”
Then, at the 15:00 mark spend 8:00 building to a heavy complex.
The workout ends at 23:00.
0:00-15:00
AMRAP 15:
30 Double Unders
15 Deadlifts (115/85)
30 Double Unders
15 Hang Power Cleans (115/85)
30 Double Unders
15 Push Jerks (115/85)
15:00-23:00 – Build to a Heavy Complex (8:00)
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Cool Down
45 sec each
Downward Dog
Child’s Pose
Cobra
Downward Dog
Spiderman (L)
Spiderman (R)