CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Plate Hops

Glute Bridges

Down Dog

Plate Romanian Deadlifts

Glute Bridges (Feet on Plate)

Shoulder Taps

Plate Ground to Overhead

Glute Bridge Walkouts

Push-up to Down Dog

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 40 Seconds

Barbell Straddle Stretch: 40 Seconds

Wrist Stretch: 40 Seconds

Weightlifting

DT Complex (Build to a Heavy Complex)

3 Deadlifts

3 Hang Power Cleans

3 Push Jerks
*20min

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*12 min cap