get “back to work.”

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CrossFit Belleville – WOD

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WarmUp

0:30 Active Spiderman

0:30 Plank Shoulder Taps

0:30 Cossack Squats

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

0:30 Laying Front Rack Stretch

**FRONT SQUAT**

**with an empty barbell**

5 Good Mornings

5 Elbow rotations

5 Stiff Legged Deadlifts

5 Front Squats

3 Temp Front Squats to a pause, 0:03 down

[Hips initiating, depth]

3 Front Squats

Weightlifting

Front Squat (EMOM 12 x 1)

*Build in weight

Metcon Prep

**BURPEE PULL-UP**

0:20 Frog Hops

10 Scap Retractions

5 Burpees

5 Kip Swings

5 Burpees to a target (the pull-up bar)

2 Pull-Ups

3 Burpee Pull-Ups

**BOX JUMPS**

0:30 Box Step-Ups

5 Box Jumps

[Full hip extension at top]

The Admiral (Time)

3 Rounds For Time [20 Minute Time Cap]:

20 Burpee Pull-ups

20 Front Squats (155/105)

20 Box Jumps (24″/20″)

Cool Down

1:00 Banded Hamstring Stretch (Each Side)