CrossFit Belleville – WOD
Warm up/Mobility
200m Jog
**30 Seconds of Each/2 Rounds:**
Arm Circles – All directions
Active Samson
Inchworm to Push-ups
**Mobility**
Couch Stretch: 45 Seconds Each Side
Lat Stretch on Wall: 45 Seconds Each Side
A Barbell Warmup
3 Good Mornings
3 Elbow Rotations
3 Strict Press & Reach
3 Romanian Deadlifts
3 Front Squats
Weightlifting
EMOM 9
Min 1-3 : 3 Strict Press
Min 4-6 : 3 Push Press
Moin 6-9 : 3 Push Jerk
Metcon
Crew Neck (Time)
27-21-15-9:
Chest to Bar Pull-ups
Push Jerks (135/95)
Run 400m
* 25 Min Cap
Quaranteam
Equipment Free / DB options
**27-21-15-19**
2-Count Flutter Kicks
HSPU/Pike Push up
400m Run
**27-21-15-9**
Double DB Bent Over Row
Double DB Push Jerk
400 meter Run