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