CrossFit Belleville – WOD

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Warm up/Mobility

2 Rounds of:

8 Russian KBS (moderate weight)

6 Cook Squats

4 Lateral Squats (cossack squats) each leg

Barbell

2 Rounds of:

5 Front Squats

5 Goodmornings

5 Ultra Wide Sumo Deadlifts

*Add weight + Repeat

Weightlifting

*No rest between Front Squat and Sumo Deadlift

Speed Front Squat (EMOM 4 x 3 @75%)

Sumo Deadlift (EMOM 4 x 3 @75%)

– Reset on each rep.

– Beginner: Focus on Technique

– Make sure you are gripping the bar correctly (hand touching the knurling).

Metcon

Metcon (Time)

Every 4:00 x 3 Sets:

15 Calorie Bike or 15 Lateral Burpees

15 Deadlifts (225, 155)

*Score = fastest split

Rx+:(255, 185)

L3: (185, 125)

L2: (155, 105)

L1: (20s Max Effort Bike) (135, 95)

Extra Credit

Bird dogs: 3 x 5 each (3 count hold one each rep). Rest 30s.

Half Kneeling Banded High to Low Woodchop: 3 x 10 ea. Rest 30s.