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CrossFit Belleville – WOD
WarmUp
0:30 Active Samson
0:30 Push-Up to Down Dog
0:30 Knuckle Draggers
0:30 Air Squats
0:30 Pigeon Pose (left)
0:30 Pigeon Pose (right)
1:00 Laying Front Rack Stretch
**STRICT PRESS**
**with an empty barbell**
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Presses
5 Front Squats
3 Strict Presses
[Hold in setup, assess stance, grip and midline stability]
3 Strict Presses, Pausing at eye level
[Bar Path. Head should be back slightly allowing for bar to move straight up]
3 Strict Presses
[Finish position/lockout]
Weightlifting
Shoulder Press (5 x 3)
*Score will be the lowest weight used for a working set
*Every 2 minutes
Metcon
Pressed for time (AMRAP – Reps)
On the 6:00 x 3 Rounds:
800 Meter Run
15 Dumbbell Front Squats (50s/35s)
Max Dumbbell Shoulder to Overhead (50s/35s)
*Score = Total Shoulder to Overhead
Cool Down
1:00 Straddle Stretch