CrossFit Belleville – WOD
WarmUp
0:30 Knuckle Draggers
0:30 Active Samson Stretch
0:30 Alternating Quad Stretch
0:30 Box Step-Ups
0:30 Hollow Hold
0:30 Glute Bridges
**PUSH PRESS**
3 Dip & Holds, with the Barbell
[Shoulders over Hips]
3 Push Press
**FRONT RACK REVERSE LUNGES**
0:30 Unweighted Reverse lunges
[Full Foot on floor, knees tracking over toes, full hip extension before switched legs]
6 Step Back Reverse Lunges, Pausing Knee to floor (3 each side)
[Bar stays on shoulders, elbows through]
Weightlifting
Curtis P (EMOM 10 )
Power Clean
Lunge (each leg)
Push Press
*Build on weight
Metcon
Hold ’em (AMRAP – Rounds and Reps)
AMRAP 25:
50 AbMat Sit-ups
40 Box Jumps (24″/20″)
30 Front Rack Reverse Lunges (75/55)
20 Push Press (75/55)
100 Meter Farmers Carry (50s/35s)
Cool Down
1:00 Laying Front Rack Stretch