CrossFit Belleville – WOD

WarmUp

10 Walking Lunges bringing

forearm to inside leg to floor +

toe point + overhead reach

5 Roll-over to V-Sit

10 Lateral Cossack Squats

X-Band Walks x 10 steps

laterally, forward, and backwards

Mobility/Prep

5:00 to Warm-up Back Squats with sets of 5.

Weightlifting

Speed Back Squats w. 1ct pause (EMOM 5)

5 reps @ 65%

Box Jumps

4 x 5

Metcon

Metcon (No Measure)

EMOM 8:

3 Deadlifts @70% of 1RM

8 Box Jumps (24, 20)

L3: (155, 105)

L2: (135, 95) (20, 15)

L1: (115, 75) (20, 15)

Extra Credit

50 Banded Hip Flexor Pulls each

– 3 x 20 Russian Twists