CrossFit Belleville – WOD

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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%