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