CrossFit Belleville – WOD

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Warm up/Mobility

10 R Banded walks with 10 Squats

10 L Banded walks with 10 Squats

2 sets

Couch Stretch x 30 sec each side

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Strength

Back Squat (3 x 5 building up to a heavy 5)

*15min to warm up and complete the 3 sets

Metcon

Thin air (Time)

4 Rounds For Time:

40 Air Squats

30 AbMat Sit-Ups

15/10 Calorie Assault Bike or 15/10 Calorie Row or

200 Meter Run

*20min cap

Extra Credit

3 x 12 GHD Hip extension or Supermans