CrossFit Belleville – WOD

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Warm up/Mobility

:30s Warm up (No Measure)

30sec Row

30sec Inchworm Push ups

30sec Row

30sec Active Samson

30sec Row

30sec Squats

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Strength

Deadlift (work up to a heavy set of 10)

*20min

Metcon

Captain Insano (Time)

3 Rounds:

20 Deadlifts (155/105)

15/10 Calorie Assault Bike/Row

20 Hang Dumbbell Reverse Lunges (50s/35s)

15/10 Calorie Assault Bike/Row

L3: (135/95)

L2: (115/75) (40s/25s)

L1: (95/65) (35s/20s)

18min cap

Extra Credit

20sec L side plank

20sec Elbow plank

20sec R side plank

rest 20sec

repeat 2 more times