CrossFit Belleville – WOD

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Warm up/Mobility

:30 Seconds

With Band:

Banded Side Walk

Banded Good Mornings

Banded Side Walk

Banded Air Squats

Without Band:

Cossack Squats

Active Spidermans

Active Samson

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

Strength

: Deadlift (EMOM 8 x 1 @85%)

Metcon

Pumped Up (Time)

21-15-9

Deadlifts (275/185)

Box Jump (30/24)

L3: (245/165)

L2:(185/125) (24/20)

L1: (135/95) (20/18 Step ups)

Extra Credit

3 x 12 Banded Jump Squats