CrossFit Belleville – WOD

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)

Weightlifting

Sumo Deadlift (Every 90s 5 x 3 @70%)

– Reset on each rep.

-Loads more challenging this week but

-Force development/efficiency

is still the priority.

Accessory Work

Seated Box Jumps: 4 x 4.

– work up to a challenging height

Metcon

Texas (AMRAP – Rounds and Reps)

AMRAP 12:

10 Bar Facing Burpees

10 Front Squats (135, 95)

10 T2B

L3: (115, 75)

L2: (95, 65) (K2C)

L1: (65, 35) (Knee Raises) (Reg burpees)

Extra Credit

1) Farmer Carry: 4 x 100 meters, AHAP.

2) Glute March: Accumulate volume in 2:00