CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Easy Row

Glute Bridges

Easy-Moderate Row

Glute Bridge Walkouts

Moderate Row

Single Leg Glute Bridges (15 Seconds Each)

Faster Row

Air Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Warrior Squats: 45 Seconds

Pigeon Pose: 45 Seconds Each Side

Weightlifting

Paused Front Squat (EMOM 8 x 2)

*2 seconds on the bottom

Metcon

Battleship (Time)

5 Rounds For Time:

10 Front Squats (155/105)

20/15 Calorie Row

*15 min Cap