CrossFit Belleville – WOD
WarmUp
1:00 Easy Row
0:30 Push-Up to Down Dog
0:30 Boot Strappers
1:00 Row
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
5 Back Squats, Pausing on bottom for :3
2 Thrusters, Pausing overhead
Finish position, full elbow extension
20 Single Unders
2 Thrusters, Pausing overhead
20 Double Unders
Strength
Back Squat (5 x 4)
*Lift every 2:30
*Score = Lowest weight used for a set
Metcon
Jumping Jackie (Time)
1,000/800 Meter Row
50 Thrusters (45/35)
150 Double Unders
50 Thrusters (45/35)
1,000/800 Meter Row
*20 minutes
Cool Down
1:00 Calf Stretch on Post (each side)