CrossFit Belleville – WOD
Lax-ball in Glutes x 30s each,
Lower Body Complex #3 (empty barbell)
Muscle Clean from below the knee
Front Rack Reverse Lunge (total reps)
Worlds Greatest Stretch x 30s each pose
Front Squat Wave (3-2-1-3-2-1.)
Rest 2:00 after each set.
*An example of this wave may look something like: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%.
*Just to be clear you are resting 2:00 between each set. ie. 3 is one set, 2 is one set and so on.
*This does NOT need to be a max, but should be based off of how you feel.
Beginner: 5 x 5, adding weight if form permits. Rest 2:00
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
Repeat for a total of 5 cycles
1a) Single Leg DB RDLs: 4 x 5 ea. (heavy). No rest.
1b) KB Squat with Lowering: 4 x 6. Rest 60s.