CrossFit Belleville – WOD
Warm up/Mobility
2:00 Bike
20 Arch-Ups
20 Hollow-Ups
10 Glute Bridge (w/ :2 hold at the top)
:30 Bird Dog (each side)
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
8 Barbell Front Squats
8 Barbell Thrusters w/ :2 pause overhead
8 Barbell Thrusters no pause
5 Light loaded Thrusters
Metcon Prep
3 Rounds every 3 Minutes
1 Power Clean + 3 Thrusters
:30 Light Bent Over Rows
:30 Bike
*add load to the Thruster every round. Attempt to lift over the workout weight by the 3rd Round
Metcon
Unfriendly Fran (5 Rounds for time)
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Chest to Bar Pull-ups*Bent Over Rows*
9 Thrusters (115/85)
*Score = Slowest Round
Cool Down
1:00 Figure 4 Stretch (each side)
1:00 Pike Stretch
:30 Puppy Pose