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CrossFit Belleville – WOD
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)