CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

1 Minute

Sit-ups

Single Leg Glute Bridges (30s Each Side)

Active Divebombers

1 Minute

Hollow Hold/Superman Hold (30s each)

Glute Bridges (Both Legs)

Active Samson

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Mobility

Pigeon Pose with a Lat Stretch 1 min each side

Strength

Deadlift (EMOM 9 @ 70%)

*2 Deadlift + 20sec Hollow hold every minute

Metcon

Tummy time (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts (205/145)

Lateral Barbell Burpees

*20min

L3: 165/115

L2: Knee Raises, 135/95

L1: Knee Raises, 95/65, Burpees

Extra Credit

3×12 Banded Lat Pull downs (seated)