CrossFit Belleville – WOD
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