CrossFit Belleville – WOD

WarmUp

2 Sets:

15 Russian Swings (squeeze glutes at top)

X-Band Walk x 5 steps backward/5 forward

5 ea Glute Hip Bridge Single Leg (1 ct a top)

Mobility/Prep

empty barbell

3 sets

8 deadlifts

8 Front Squats

8 Goodmornings

8 (total) reverse lunges in place

8 Hang Muscle Cleans

Weightlifting

Speed Back Squats w. 1ct pause (EMOM 5)

4 @70%

Metcon

Cornerback (Time)

21-15-9

Deadlift (135, 95)

Hang Power Cleans (135, 95)

Front Squats (135, 95)
L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

9:00 Cap

Extra Credit

50-100 Banded Hamstring Curls