CrossFit Belleville – WOD

Warm up/Mobility

5 min cardio

(practice your dance moves for tomorrow)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 RDLs

5 Front Squats

Couch Stretch 1 min each side

Weightlifting

*Deload

Shoulder Press (40% x 5, 50% x 5, 60% x 5)

90% off of 1RM

Deadlift (40% x 5, 50% x 5, 60% x 5)

90% off of 1RM

Metcon

Undead (Time)

“Undead”

5 Rounds:

15 Deadlifts (155/105)

25 AbMat Sit-Ups

L3: (135/95)

L2: (115/85)

L1: (95/65) (15 situps)

15min cap

Pull up accessory work

3 X max pull ups

L3/2/1: 3 X negatives (to failure capped at 5)