CrossFit Belleville – WOD

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Warm up/Mobility

Lax-ball in Glutes x 30s each,

Lower Body Complex #3 (empty barbell)

10-8-6-4-2

RDLs

Muscle Clean from below the knee

Front Squat

Front Rack Reverse Lunge (total reps)

Barbell Row

Worlds Greatest Stretch x 30s each pose

Strength

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

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Extra Credit

1a) Single Leg DB RDLs: 4 x 5 ea. (heavy). No rest.

1b) KB Squat with Lowering: 4 x 6. Rest 60s.