CrossFit Belleville – WOD
WarmUp
5:00 Row/Skip/Dance/Jump
10 Deadlifts
8 Muscle Cleans
6 Front Squats
4 Thrusters
30s Pigeon Pose each side
10 Back Squats
8 Goodmornings
6 Clean and Jerk
4 Squat Clean Thrusters
Mobility/Prep
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Single Leg (1 ct a top)
Weightlifting
Deadlift against a band (EMOM 8)
3 @ 55-60%
Strength/Skill
KB Shrugs: 3 x 15. Rest 60s.
Metcon
Metcon (AMRAP – Reps)
AMRAP 7 ascending:
3 Squat Clean Thrusters (135,95)
3 T2B
6 Squat Clean Thrusters
6 T2B
And so on..
L3: (115, 75)
L2: (95, 65) (K2C)
L1: (75, 55) (Knee Lifts)
Extra Credit
50 Banded Hip Flexor Pulls each