CrossFit Belleville – WOD

Warm up/Mobility

Lower body Warm up (No Measure)

2 Rnds

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)

Weightlifting

Deadlift (75% x 5, 85% x 3, 95% x 1+)

*percentages are taken from 90% of 1 RM

Metcon

Mixed Feelings (5 Rounds for time)

5 Rounds, On the 4:00

12 Pull-ups

16 Deadlifts (135/95)

250 Meter Row

*14/10 Calorie Assault Bike

200 Meter Run

L3: (8 Pull ups)

L2: (6 Pull ups) (10 Deadlifts)

L1: (Assisted pullups) (10 Deadlifts 95,65)

Extra Credit

50 Reverse Barbell Curls

50 Barbell Curls

50 Hollow Rocks

*Use an empty bar