CrossFit Belleville – WOD

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WarmUp

30 Seconds

Inchworm to Push-up

Glute Bridges

Slow Air Squats

Single Leg Glute Bridges (30s Each)

Active Spiderman + Hamstring Stretch

Glute Bridge Walkouts*

*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further you walk the feet out, the more challenging it will be on the hamstrings.

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters

Mobility

Child’s Pose on Kettlebell: 1 Minute

Kettlebell Squat Hold: 1 Minute

Weightlifting

Thruster (Build to a heavy 10RM)

* With the bar starting from the floor, build to a 10RM thruster

* There is no re-bend of the legs at the finish of the movement

* When going for a 10-Rep, it may be helpful to only take 2-3 attempts at the 10 reps

* As you warmup at lighter weights, work between 5-6 reps as to not fatigue too much

Metcon

Sucker Punch (Time)

21-18-15-12-9:

Kettlebell Swing (55/35)

Thrusters (75/55)

*15min cap

L3: 35/25

L2: 35/25, 55/45

L1: 35/25, 55/45 start at 18

Extra Credit

3 RNDS

1 min max situps

1 min rest