CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Plate Hops

Glute Bridges (Feet on Plate)

Cossack Squats

Plate Hops

Single Leg Glute Bridges (30 Seconds Each)

Wall Squats

Plate Hops

Glute Bridge Walkouts

Plate Counterbalance Squats

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

*8min

5/3/1 – Wendler

Deadlift (Deload)

40% x 5

50% x 5

60% x 5

*12min

Metcon

Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
*30min cap