CrossFit Belleville – WOD

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WarmUp

1 Minute Each

Easy Bike

Side Planks (30 Seconds Each)

Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Each

Moderate Bike

Glute Bridges

Front Plank

Glute Bridge Walkouts

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Hamstring Strech: 40 Seconds Each Side

Cross Body Stretch: 40 Seconds Each Side

Strength

Deadlift (EMOM 10 x 5)

*Build to a moderate weight

*Consider this your warm up for the metcon

Metcon

Floor it (Time)

Every 5 Minutes x 5 Rounds:

30 AbMat Sit-ups

15 Deadlifts (185/135)

21/15 Calorie Assault Bike

** Your score is the slowest of the 5 rounds