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)