CrossFit Belleville – WOD
WarmUp
2 sets
5x Deadlift
5x Front Squat
5x Bent-over BB rows
10 Walking lunges
10 Banded Goodmornings
*Add weight and repeat
Mobility
Softball in the glute x 30s ea.
X-band walk x10/direction
Weightlifting
Deadlift (5 x 4 @70%. )
– Build up to 70% then complete 5 sets.
– Beginners: 5 x 5, adding weight when form permits.
Metcon
Francine (Time)
3 RFT:
15 Deadlifts (225, 155)
15 Pull-ups
L3: (185, 125)
L2: (155, 105) (Jumping Pull-ups)
L1: (135, 95) (Ring Rows)
8:00 Cap
Extra Credit
Russian Twists: 3 x 20.
50-100 Banded Leg Curls