CrossFit Belleville – WOD

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WarmUp

10 Walking Samsons

10 Air Squats

10 Walking Spidermans

10 Air Squats

12m Bear Crawl Forward

10 Air Squats

12 Bear Crawl Backwards

10 Air Squats

15 Walking Lunges

Barbell Warmup

10 Sumo Deadlifts

10 Back Squats

10 Sumo Stance Good Mornings

Mobility

Couch Stretch: 45 Seconds Each Side

Barbell Internal Rotation: 45 Seconds Each Side

Laying on the ground, place the sleeve of one end of a barbell on the meaty front part of the shoulder. With arms at 90 degrees, reach the palm towards the ground and then the back of the hand towards the ground. This will help improve internal rotation for the sumo deadlift high pulls.

Warrior Squats: 1 Minute

Strength

Back Squat (EMOM 10 x 2)

*Start out relatively light and build to 75-80%

Metcon

Step Down (Time)

3 Rounds:

30 Sumo Deadlift High Pulls (95/65)

50m Walking Lunges

*15min cap

Extra Credit

5 min Static Stretch