CrossFit Belleville – WOD

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WarmUp

30 Seconds

Plate Romanian Deadlifts

Plate Front Raises

Plate Deadlifts

Plate Overhead Reverse Lunges

Plate Counterbalance Squats

Plate Ground to Overhead

*Warmup completed with 15/10 plates

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Weightlifting

Push Press (Heavy 5)

*20 min

Metcon

Bar Rescue (Time)

5 Rounds:

21 Deadlifts

12 Push Presses

Barbell: (115/85)

*10min

L3: 95/65

L2: 75/55

L1: 45/35

Extra Credit

4X12

Renegade Rows (DB) (pushup/R. Row/L. Row)