CrossFit Belleville – WOD
WarmUp
30 Seconds
Easy Bike
Front Plank
Inchworm to Push-ups
Moderate Bike
V-Ups
Glute Bridge Walkouts
Faster Bike
Mountain Climbers
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
Strength
Deadlift (Build to a Moderate Single*)
*Tempo: 5 Seconds Up & Down
*20min
Metcon
Steam Roller (Time)
For Time:
25/18 Calorie Assault Bike, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 10 Deadlifts
Barbell: (275/185)
*25min
L3: 225/155
L2: 185/125
L1: 135/95
After Party
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
*Tempo:*
5 Seconds Down
2 Seconds Pause
Aggressively Stand Up
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%