Announcements
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CrossFit Belleville – WOD
WarmUp
5:00 Cardio
X-Band Walks x 2 sets:
10 steps in each direction
20 Walking Lunges
10 Sumo Deadlifts (empty BB)
10 Russian Swings
Mobility/Prep
Core Activation:
Reverse Crunch + Deadbugs: 2 x 10.
*in between sets complete 3 Deadlifts
adding weight. Reset on each rep
Weightlifting
Deadlift against a band (1 RM)
*Higher your deadlift is the heavier band you should use.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
12 Front Squats (95, 65)
9 C2B Pull-ups
L3: (75, 55) (Regular Pull-ups)
L2: (65, 35) (Band Assisted Pull-ups)
L1: (45, 25) (Ring Rows
Extra Credit
Accumulate:
100 Banded Pull Throughs