CrossFit Belleville – WOD

WarmUp

X-Band Walks x 2 sets:

10 steps in each direction

20 Walking Lunges

10 Deadlifts (empty BB)

Accummulate 90s in the

bottom of a (perfect) squat

Mobility/Prep

2 Sets of:

5 Wall Squats

5 Lateral Squats each

20s Pigeon Pose each

Weightlifting

Front Squat (1RM)

Metcon

Headstrong (AMRAP – Rounds and Reps)

AMRAP 10:

5 Power Cleans (95, 65)

7 Thrusters (95, 65)

9 KBS (53, 35)

L3: (75, 55)

L2: (65, 35) (45, 25)

L1: (55, 25) (35, 25 Rus.Swing)

Extra Credit

50-100 Banded Leg Curls

30-50 Weighted Sit-ups