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