CrossFit Belleville – WOD
Warm up/Mobility
:30 Push up to Down Dog
:30 Frog Hops
:30 Box Step-Up
:30 Child’s Pose on Box
200m Run
6 PVC Front Squats (w/ :3 pause at the bottom)
6 Barbell Front Squats (w/ :3 pause at the bottom)
6 Light Loaded From Squats w/ :3 pause at the bottom)
Weightlifting
Front Squat (EMOM 6 x 4 Reps)
*10 minutes to Warm up to a 65-70% of 1RM
*All sets at the same weight
Metcon
Poker face (3 Rounds for reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)
Cool Down
:30 Hamstring Stretch on Box (each side) – foot on the box with a straight leg
:30 Pigeon Stretch on Box (each side)
:30 Calf Stretch on Box or Post (each side)