CrossFit Belleville – WOD

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WarmUp

30 Seconds Glute Bridges

30 Seconds Sit-ups

30 Seconds Single Leg Glute Bridges (15 Seconds Each Side)

30 Seconds Hollow Hold

30 Seconds Single Leg Touches

30 Seconds Flutter Kicks

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Strength

Deadlift (Built to a heavy 6)

20min

Metcon

Upside Down (Time)

9-12-15-18-21

Deadlifts (155/105)

Push-ups

Calorie Bike/Row/Box Jumps

*20min cap