CrossFit Belleville – WOD
Warm up/Mobility
**Mobility**
* 1:30 Squat Hold
* :30 Samson Stretch (each side)
* :30 Shoulder to Floor Stretch
**Activation**
* :30 Active Spiderman
* :30 Inch-Worm to Push-Up
**Get Hot**
* :30 Toe Touch to Jump
* :30 Burpee to Squat
* 6 Swing to Hip
* 6 Swing to Eyes
* 6 Kettlebell Swings
* 6 Kettlebell Swings to :3 Overhead Hold
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Strength
Front Squat (EMOM 9 x 2)
*From the Floor
Metcon
Front Loaded (Time)
21-18-15-12-9:
Front Squats (115/85)
Kettlebell Swings (53/35)
Lateral Burpees Over Barbell
*24 Min