CrossFit Belleville – WOD

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WarmUp

Run Warmup

200 Meter Run

30 Seconds

Inchworms

Hollow Hold

Push-up Shoulder Taps

Glute Bridges

Down Dog

Left Leg Glute Bridges

Push-up to Down Dog

Right Leg Glute Bridges

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose: 45 Seconds

Weightlifting

Deadlift (EMOM 6 @ 65% x 2 + EMOM 6 x 2 Build on weight)

Metcon Prep

*8min

Work up to your metcon weight for HPC/PJ

Metcon

Assault on DT (Time)

5 Rounds:

200 Meter Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 135/95

L3: 115/75

L2: 95/65

L1: 75/55

*16min

Extra Credit

Banded 3 way Shoulder Stretch 45sec per position