CrossFit Belleville – WOD

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Warm up/Mobility

Abmat Pizza Game x 6:00

*For every drop complete 10 walking Lunges + 20s Elbow Plank

Barbell

5 RDLs

5 Front Squats

5 Back Squats

5 Goodmornings

*Add weight + repeat

Strength

Back Squat (EMOM 5 x 5 @ 65%)

*with 1 second pause at the bottom of each rep

Accessory Work

1) Seated Dynamic Box Jumps: 15 Jumps working up to a challenging height. Rest as needed.

2) Front Rack Reverse Lunges: 4 x 6 ea. Rest 90s.

Metcon

Metcon (Time)

4 Rounds.

25m. Front Rack KB Carry (55,35)

10 Deadlifts (155, 115)

5 Front Squats (155,115)

RX+: (185,135)

L3: (135,95)

L2: (45,25) (115,75)

L1: (35,25) (95,65)

*Rest as little as possible.

*On the carry elbows down and tucked in. Brace your core

*9min Cap

Extra Credit

World’s greatest Stretch