CrossFit Belleville – WOD
Warm up/Mobility
Bike 10/7
10 Air Squat
10 Pull-Ups
10 Bent Over Rows
10 Knuckle Draggers (each leg)
10 Straight Legged Sit-Ups
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Weightlifting Prep
3 Clean Pulls
3 Hang Power Cleans
3 Front Squats
2 x 2 Clean Pulls + 1 Squat Clean
With a light load:
2 x 2 Clean Pulls + 1 Squat Clean
Weightlifting
2 Clean Pulls + 1 Squat Clean (**Every :90 for 5 sets )
* Increase loads across each set.
Metcon
Ride Like The Wind (Time)
10 Rounds For Time:
5 Squat Cleans (155/105)
10/7 Calorie Assault Bike
*22 Min
Cool Down
1:00 Wrist Stretch
1:00 Pike Stretch (each side)
1:00 Standing Quad Stretch (:30 each side)