CrossFit Belleville – WOD

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Warm up/Mobility

Lower body Warm up (No Measure)

2 Rnds

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)

Weightlifting

Deadlift (EMOM 12 x 4 @ 225/155)

Metcon

Low Key (AMRAP – Rounds and Reps)

AMRAP 12:

9 Burpee Pull-ups

18 Alternating Dumbbell Snatch (50/35)

27 AbMat Sit-ups

L3: 35/25

L2: Assisted pull-ups, 25/15

Extra Credit

3 x 12 Pallof Presses