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