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)

Weightlifting

Front Squat (EMOM 12 x 2 @ 65%)

Metcon

Half Bad (AMRAP – Rounds and Reps)

AMRAP 18:

30 Deadlifts (135/95)

15 Pull-Ups

20/15 Calorie Assault Bike*

15 Pull-Ups

L3: (115/85)

L2:(95/65) (Ring Rows)

*25/20 Calorie Row or 200m Run

Extra Credit

Shoulder TLC

Banded Ys, Ts, Ws

2 sets of 10 each letter