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CrossFit Belleville – WOD
WarmUp
**Set 1**
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
10 Kipping Swings
**Set 2**
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters
**Thruster Warm-up / Empty Barbell**
5 Reps each
“Muscle Clean // Open hips before pulling with arms.
” Front Squat // Full hand grip and elbows up away from thighs
” Push Press // Full hand grip, dip, drive, and press
” Thruster // Bar stays in contact with body, stand fast, and drive bar overhead
Weightlifting
Thruster (EMOM 12 x 2)
Min 1 – 3 : Warm up
Min 4 – 6 : Build up to 70 %
Min 7 – 12 : same weight (70%)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
*10min
Skill
3 Sets x 10 Strict Chin-ups
*6min
Cool Down
3 Sets:
:30 Prone Snow Angel Stretch
:30 Couch Stretch / Side