CrossFit Belleville – WOD

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Warm up/Mobility

5:00 Dynamic warm up

Barbell:

5 Deadlifts

5 Front Squats

5 Single Leg Glute Bridge w. 1 count a top on each side

5 Lateral Burpees

*Add weight + repeat

Strength

Speed Front Squat (EMOM 3 x 3 @80%)

Sumo Deadlift (EMOM 3 x 3 @80%)

– Reset on each rep.

– Beginner: Focus on Technique

– Make sure you are gripping the bar correctly (hand touching the knurling).

Metcon

Broncos (AMRAP – Rounds and Reps)

Partner Wod

15min AMRAP

29 Calorie Row

29 Deadlifts (225, 155)

29 Lateral Burpees

L3: (185, 125)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees)

Extra Credit

AMRAP 5:

20 Double Leg Banded Leg Curls each

10 Banded Ab Pulldowns