CrossFit Belleville – WOD
WarmUp
30 Jumping Jacks
10 Back Squats (45/35#)
20 Mountain Climbers
10 Strict Presses (45/35#)
20 Tuck Jumps
10 Deadlifts (45/35#)
20 Alternating Cossack Squats
Back Squat (Every 2 minutes)
10-8-6-4-2
* 10 reps = 60%+
* 8 reps = 70%+
* 6 reps = 75-80%
* 4 reps = 80%+
* 2 reps = 90%+
” 8 minutes to get to starting weight”
Shoulder Press (Every 2 minutes)
10-8-6-4-2
* 10 reps = 60%+
* 8 reps = 70%+
* 6 reps = 75-80%
* 4 reps = 80%+
* 2 reps = 90%+
”6 minutes to get to starting weight”
Deadlift (Every 2 minutes )
10-8-6-4-2
* 10 reps = 60%+
* 8 reps = 70%+
* 6 reps = 75-80%
* 4 reps = 80%+
* 2 reps = 90%+
”8 minutes to get to starting weight”
Cool Down
Accumulate:
1:30 Seated Torso Twist / Side
1:00 Couch Stretch / Side