CrossFit Belleville – WOD

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WarmUp

60 Seconds

Easy Bike

Wall Sit

Active Spidermans

45 Seconds

Moderate Bike

Glute Bridge Walkouts

Box Step-ups (Facing Box)

30 Seconds

Faster Bike

Single Leg Glute Bridges (30 Seconds Each)

Lateral Box Step Overs

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Side

5/3/1 – Wendler

Deadlift (5/3/1+)

Warm up sets

40% x5- 50% x5 -60% x3

Working sets

75% x5

85% x3

95% x1+

Metcon

Turbo Tax (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Assault Bike

30 Kettlebell Swings (53/35)

30 Box Jumps (24″/20″)

30 Deadlifts (135/95)