CrossFit Belleville – WOD

Warm up/Mobility

3 Rounds of:

5 Cook Squats w. OH Reach (each)

5 Cook Squats

5 Reverse Lunges in place

—–

Then grab an empty BB and complete:

5 Muscle Cleans

5 Front Squats

10 Lateral Jumps over the Bar

5 Back Squats

5 Goodmornings

Mobility/Prep

2 Sets of:

10 Glute Bridge on floor

10 X-band Walks left/right

Weightlifting

Speed Back Squats (EMOM 5 X 4 @ 70%)

*Complete sets in roughly 5 seconds

meaning there should be no hesitation to

move through 4 reps.

*Use a regular stance

Skill

Standing Box Jumps: 4 x 5 @ challenging height.

– Adv: use a 20-30# weighted vest.

Metcon Prep

8min Review/warm up power cleans/bar facing burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

“Time Domain Tugboat”

AMRAP 8:

8 Power Cleans (115, 75)

8 Lateral Burpees

L3: (95, 65)

L2: (75, 55)

L1: (65, 45) (Regular Burpees)

Extra Credit

Banded Ab Pulldowns: 3 x 25.