CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds

Straight Leg Inchworms

Ball Deadlifts

Push-up to Down Dog

Ball Ground to Overhead

Active Samson

Ball Squats

Active Spidermans

Ball Cleans

Barbell Warmup 2 rounds

20 Seconds Barbell Good Mornings

20 Seconds Romanian Deadlifts

20 Seconds Deadlifts

MOBILITY

Pigeon Pose: 30 Seconds Each Side

Ball Thoracic Opener: 1 Minute

Place the medicine ball right around the base of the shoulder blades and barbell an arms distance behind you. Lift hips up and grab the bar with both hands. With belly tight, drop hips towards the ground to feet a nice stretch through the upper body as we work through thoracic spine extension.

Barbell Straddle Stretch: 45 Seconds

With feet wide and legs straight, reach forward for the bar and use it as leverage to pull yourself forward. Breath deeply into the stretch.

Strength

Deadlift (EMOM 12 x 4reps)

*Build up to a heavy 4

Metcon

The Mule (Time)

21-15-9

Deadlift, 315 / 225 lb.

Burpee Pull Up

*16min cap

L3: 265/175

L2: 195/135

L1: 155/105

Extra Credit

Murph Prep

EMOM 5

5 Pull ups

10 Push ups

15 Squats

or

5 Pullups

5 Push ups

15 Squats

5 Push ups