CrossFit Belleville – WOD

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Warm up/Mobility

Lower body Warm up (No Measure)

2 Rnds

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)

Strength

Deadlift (EMOM 10 x 1 @ 75%)

*spend 10 min to warm up to desired weight.

*weight of the EMOM should be heavier than weight on the metcon

Metcon

Sugar Daddy (Time)

21-15-9 Deadlift (225,155)

400m Run after each round of DLs

L3:(185,135)

L2: (155, 105)

L1: (135/95)

*15min cap

Extra Credit

Ab Rollouts (barbell) 3 x 8