CrossFit Belleville – WOD
WarmUp
1 Round
1 Minute Row
1 Minute Down Dog
1 Minute Box Step-ups
1 Minute Kettlebell Deadlifts (30 Seconds Each Side)
1 Minute Row
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5/3/1 – Wendler
Deadlift (5/3/1+)
Warm up sets
40% x 5
50% x 5
60% x 5
Working sets
75% x 5
85% x 3
95% x 1+
Metcon
Jumpsuit (Time)
30-20-10:
Deadlifts (185/135)
Box Jumps (24/20)
Directly Into…
10-20-30:
Kettlebell Swings (55/35)
Row Calories
*20 minutes