CrossFit Belleville – WOD

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WarmUp

Lower Body Complex #1 (No Measure)

3 Rounds

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add lightweight.

Weightlifting

*No Brek in between Front Squat and Sumo Deadlift

Speed Front Squat (EMOM 4 x 4 @70%)

Sumo Deadlift (EMOM 4 x 3 @70%)

– Reset on each rep.

– Beginner: Focus on Technique

– Make sure you are gripping the bar correctly (hands touching the knurling).

Metcon

Abs of Steel (Time)

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

10:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Raises) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

Extra Credit

Banded Plank Rows: 4 x 10 ea. Rest 60s