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CrossFit Belleville – WOD
Warm up/Mobility
4:00 AMRAP
30 Jumping Jacks
20 Plank Shoulder Taps
10 Kang Squats
5 Burpees with a Side Hop
10 -Holding Plate- Squat Reps w/ :05 descent
1 min Wrist Stretch -Floor-
10 Front Squats *(Keep the heels down the whole time)*
2 Burpee (Step-Up) Lateral Hop Over
10 Push Press *(Heels can come off the ground AFTER the hips extend)*
2 Burpee (Jump Both Feet Up) Lateral Hop Over
10 Thrusters *(Heels can come slightly off the ground AFTER the hips extend)*
4 Lateral Barbell Burpees
Weightlifting
Thruster (EMOM 12 )
Min 1/2/3/4 = 5 Reps
Min 5/6/7 = 4 Reps
Min 8/9/10 = 3 Reps
Min 11/12 = 2 Reps
Metcon
Front Burner (Time)
20 Front Squats (115/85)
20 Lateral Barbell Burpees
20 Push Presses (115/85)
20 Lateral Barbell Burpees
20 Thrusters (115/85)
*15 min cap
Cool Down
1:00 Pigeon Stretch (each side)
1:00 Puppy Pose