CrossFit Belleville – WOD
WarmUp
**On a 4:00 clock:**
5 good mornings with med-ball
5 deadlift shrugs
10 lateral hops over med-ball
5 alternating lunges with med-ball
5 front squats with med ball
Specific Warm up
Accumulate
15 Shrug and drop w. Med Ball
Accumulate
15 Med Ball Cleans
Weightlifting
Clean (Build to a heavy single)
*20 minutes
*Use the first 8-10 minutes as a warm up
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 7:
10 squat cleans (65/95 lb)
20 sit-ups
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
AMRAP 7:
10 hang squat cleans (35/45 lb)
20 sit-ups
Cool Down
**Accumulate:**
1:00 foam roll low back
1:00 foam roll quadriceps/leg