CrossFit Belleville – WOD
Mobility
5 Minutes For Quality
5 Push-up to Down Dogs
10 Straight Leg Sit-ups
15 Second Front Plank on Hands
20 Lateral Hops Over Barbell
Barbell WU 2.0 (No Measure)
6 Goodmornings
6 Back Squats
6 Romanian Deadlifts
6 Front Squats
6 Bent Over Rows
6 Push Press
6 Thrusters
Mobility
Barbell Assisted Straddle Stretch: 1 Minute
Pec Stretch on Wall: 45 Seconds Each Side
Strength
Deadlift (EMOM 9 x2)
Min 1: 65%
Min 2: 70%
Min 3: 75%
Min 4: 70%
Min 5: 75%
Min 6: 80%
Min 7: 75%
Min 8: 80%
Min 9: 85%
Metcon
Marston (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees
L3: 265/185
L2: 225/155, Knee raises
L1: 185/125, knee raises, Step over