CrossFit Belleville – WOD
WarmUp
0:30 Knuckle Draggers
0:30 Active Spiderman
0:30 Jumping Jacks
0:30 Push-Up to Down Dog
0:30 Body Weight Good Mornings
0:30 Front Plank
0:30 Straight Legged Sit-Ups
0:30 Glute Bridges
5 Single Leg Glute Bridges (each side)
0:30 Pigeon Pose (right side)
0:30 Pigeon Pose (left side)
0:30 Squats to the Med. Ball
5 Med Ball Front Squats
5 Med Ball Push Press
5 Med Ball Thrusters
5 Wall Balls
**with an empty barbell**
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Strict Press
0:15 Stiff Legged Deadlifts
0:15 Front Squats
5 Empty Barbell Deadlifts
[Hold the bar with an active shoulder, keep the bar close]
5 Empty Barbell Deadlifts
[Feet Hip Width, pressing through the full foot, toe to heel]
Strength
Deadlift (Build to a 1RM)
*20 minutes
Metcon
Optimus Prime (AMRAP – Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
*score is total Wall Balls Completed
L3: 185/135
L2: 155/105
L1: 135/95
**-The first minute does NOT start with deadlifts
Finisher
Max Unbroken set: Strict Handstand Push-Ups
Cool Down
1:00 Frog Stretch