CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Shuttle Runs

Walking Samson Stretch

Glute Bridges

Front Plank (On Elbows)

Moderate Shuttle Runs

Walking Spiderman

Single Leg Glute Bridges (30 Seconds Each)

Side Plank (30 Seconds Each)

Faster Shuttle Runs

Walking Lunges

Glute Bridge Walkouts

Cook Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

5/3/1 – Wendler

Deadlift (3 x 5)

Deload Week

40% x 5

50% x 5

60% x 5

Metcon

Dead space (Time)

On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20 Alternating Jumping Lunges

7 Deadlifts (185/135)

20 x 10 Meter Shuttle Runs

*score is the slowest of the 5 rounds

L3: 155/105

L2: 135/95, Lunges

L1: 115/80, Lunges