CrossFit Belleville – WOD

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WarmUp

3 Sets

30 Seconds Assault Bike

30 Seconds Single Unders

*Increasing Intensity & Height with Each Round*

Glute Bridge Sequence

40 Seconds Each:

Glute Bridges

Single Leg Glute Bridges (40s Each Side)

Glute Bridge Walkouts

Slow 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

Barbell Ankle Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Weightlifting

Front Squat (1 RM)

*20min

*Go for it

*Practise bailing with lighter weights

Metcon

Geico (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/21 Calorie Assault Bike

15 Front Squats (155/105)

L3: 135/95

L2: 60sec attempts, 115/85

L1: 180 singles, 95/65