CrossFit Belleville – WOD

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WarmUp

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)

Metcon

Renegade of Squats (AMRAP – Reps)

3 Rounds at 115/85

1 min Front Squats

1 min rest

1 min Back Squats

1 min rest

1 min Air squats

1 min rest

L3: 95/65

L2: 75/55

L1: 55/45

*Score is slowest round

Strength

4 Rounds for quality with 1 min rest in between

10 Weighted Bulgarian Split Squats

15 Goblet Squats

20 Lunges (no weight)

Extra Credit

3 x 15 Ghd Sit ups

(1 min Pigeon pose in between sets)