CrossFit Belleville – WOD

Warm up/Mobility

Lower body Warm up (No Measure)

2 Rnds

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)

Weightlifting

Deadlift (work up to a heavy one of the day )

*work on form, push don’t pull.

*warm up to something heavier than what you will do at the metcon

Metcon

Boom Box (AMRAP – Rounds and Reps)

AMRAP 15

10 Burpees

20 Box Jumps (30/24)

10 Deadlifts (245/165)

L3: (205/145)

L2: (24,20)(185/125)

L1: (20,18)(135/95)