CrossFit Belleville – WOD
Warm up/Mobility
:15 Dead Hang
:15 Active Hang
:30 Samson Stretch (each side)
:30 Inch Worm to Push Up
:15 Scap Pull ups
:15 Scap Circles
:30 Air Squats (controlled)
:30 PVC Strict Press
:15 Kipping
:15 Pullups
Row 500/450m
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Metcon Prep
7 minutes to get organized and warm up your Dead/Push Press/BMU
Metcon
Row Your Boat (Time)
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Directly Into…
1500m Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
[Barbell: 135/95]
*All genders = 1500m Row
*BMU=5 Burpee Strict Pull-ups or 5 Burpee Pull-ups or 5 Burpees+5 Ring Rows
*20 minutes
After Party
4 Sets
Single Dumbbell Overhead Walking Lunge x 12
Alternate arms each set for a total of two per side.
*8 minutes
Cool Down
1:00 Thread the Needle (each side)
1:00 Child’s Pose