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CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds Each

Slow Air Squats

Glute Bridges

Single Leg Glute Bridges (Each Side)

Glute Bridge Walkouts

Lateral Squats

Slow Air Squats

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Barbell Ankle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute

Weightlifting

FS + PP Complex (On the 1:30 x 6 Sets)

3 Front Squats

3 Push Press

Metcon

Blitzen (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

*13min

L3: 95/65

L2: 75/55

L1: 45/35
Row Subs:

* 15/12 Calorie Assault Bike

* 200 Meter Weighted Run

* 20 Shuttle Runs [10 Meters]
* 20 Burpees