CrossFit Belleville – WOD
Warm up/Mobility
:20 Hang from Pull-Up Bar
:20 In-Place Lunge Steps
:20 Abmat Sit-Up
:20 Strict Pull-Ups (w/ :1 pause at the top and the bottom)
:20 PVC In-Place Front Rack Lunges
:20 Straight Leg Sit-Up
**Mobilty**
:30 Sleeper Stretch (each side)
:30 Active Samson Stretch (each side)
:30 Wrist Stretches
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 10 x 3)
*Same weight for all sets
Metcon
The BarTender (AMRAP – Rounds and Reps)
AMRAP 16:00
3 Burpee Strict Pull ups
6 Front Rack Lunges (135/95)
12 V-Ups
Cool Down
:30 Shoulder to Floor Stretch (each side)
1:00 Couch Stretch (each side)
1:00 Child’s Pose