CrossFit Belleville – WOD

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Warm up/Mobility

Bike Warmup

60 Seconds Easy

40 Seonds Moderate

20 Seconds Moderate-Fast

30 Seconds Each

Alternating Bird Dogs

Push-up to Down Dog

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Pigeon Pose: 90 Seconds Each Side

Metcon

Quittin Time (3 Rounds for reps)

AMRAP 5:

Buy-In: 30/21 Calorie Assault Bike

Max Rounds With Time Remaining:

12 Deadlifts (225/155)

12 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/21 Calorie Assault Bike

Max Rounds With Time Remaining:

8 Deadlifts (275/185)

8 Burpee Box Jumps (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/21 Calorie Assault Bike

Max Rounds With Time Remaining:

4 Deadlifts (315/205)

4 Burpee Box Jump Overs (24″/20″)

* Enter total reps completed for each AMRAP

* Your score is the sum total of your three rounds

Quaranteam

3 Rounds x AMRAP 5:

400 Meter Run

30 Double Dumbbell Deadlifts

Max Dumbbell Facing Burpees

Rest 5 Minutes Between Rounds