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CrossFit Belleville – WOD
WarmUp
**1set:**
15 goodmornings (unweighted)
5 inchworm + push-up
10 reverse lunges
5 jump squats, for max height
**1set:**
15 RDLs (empty barbell)
3 wall walks
10 walking lunges
5 up-downs + max vertical jump
**1set:**
15 goodmornings (empty barbell)
20 handstand shoulder taps
6 alternating samson lunge
5 burpee + max vertical jump
3:00 handstand walk practice
**Handstand walk** | Walk-to-wall drill, handstand shoulder taps, wall walks, pike handstand walks around a box
Barbell Warmup #2 (No Measure)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side)
5 Strict Press
5 Good Mornings
Strength
*Review Hang Power Clean*
Front Rack Lunge (Build to a heavy 4-rep front-rack lunge (total))
*from hte floor
*15 minutes
Metcon
Metcon (Time)
RX –
6 rounds for time:
5 hang power cleans (105/155 lb)
10 front rack lunges
Then …
On a 4:00 clock for reps:
Handstand walk
– INTERMEDIATE –
6 rounds for time:
5 hang power cleans (75/115 lb)
10 front rack lunges
Then …
On a 4:00 clock for reps:
Wall walk
– BEGINNER –
6 rounds for time:
5 hang power cleans (35/45 lb)
10 front rack lunges
Then …
On a 4:00 clock for distance:
Bear crawl
*16 minutes
Cool Down
**2 sets:**
1:00 banded hamstring stretch/side
:30 seated torso twist/side
:30 scorpion stretch hold/side