CrossFit Belleville – WOD

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Warm up/Mobility

Grab a KB and a Foam Roller

Complete:

30s on Hamstrings

30s IT Bands

30s on Thoracic Spine

Then complete:

10-8-6-4-2

Russian Swings on first two sets. Then full American Swings on last 3 sets.

Goblet Squats

Then grab a barbell,

Grab a barbell and Review 1 1/4 Front Squat practicing reps for 2-3 sets.

Weightlifting

1 1/4 Front Squat (3RM)

– Build in weight over the course of 5-6 sets.

– Beginner: Work up to a moderate set of 5.

Metcon Prep

2 Sets at game speed:

8 KBS

8 Goblet Squats

30 Double Unders

Rest 60s.

Metcon

Pavement (Time)

4 RFT:

15 KBS (70, 53)

30 Double Unders

15 Goblet Squats (70, 53)

30 Double Unders

L3: (53, 35)

L2: (45, 25) (30s of Double Under Attempts)

L1: (35, 25 Russian Swings) (50 Singles)

15:00 Cap

Extra Credit

3 Rounds of:

25 Banded Leg Curls Each

10s Plank on Foam Roller