CrossFit Belleville – WOD
Warm up/Mobility
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
2 sets of:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Goodmornings
*Add light weight
Weightlifting
Power Clean (1 RM)
Metcon
Cornerback (Time)
21-15-9
Deadlift (135, 95)
Hang Power Cleans (135, 95)
Front Squats (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
9:00 Cap
Extra Credit
3 Rounds of:
25 Banded Pull-throughs
20 Serratus Crunches
15 Glute Bridges on Bench (1 ct squeeze at top)