CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Easy Row

Single Unders

Glute Bridges

Moderate Row

Single Unders

Single Leg Glute Bridges (15 Seconds Each)

Faster Row

Single Unders

Glute Bridge Walkouts

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Pigeon Pose: 1 Minute Each Side

Strength

Deadlift (Build to Heavy Sets of 5-4-3)

*20min

Metcon

Deadbolt (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Deadlifts (225/155)

L3: 185/135

L2: 1min attempts, 155/105

L1: 120 Singles, 135/95