CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

3 min cardio

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Laying on your back, loop one end of the band around the middle of the foot. The first goal is to bring the leg as far towards the face as possible while keeping it straight. The second goal is to push the heel towards the ceiling to intensify the stretch.

Banded Cross Body Stretch: 45 Seconds Each Side

After completing the hamstring stretch, swing the banded leg across the body to feel a stretch in the outside of the hip and lower back. The goal here is to keep the back shoulder on the ground. Take big deep breaths to deepen the stretch.

Strength

Deadlift (EMOM 15 x 2reps)

5 min @ 65%

5 min @ 75%

5 min @ 85%

Metcon

Face off (5 Rounds for time)

5 Rounds, On the 4:00:

9 Deadlifts (225/155)

12 Barbell-Facing Burpees

15/12 Calorie Assault Bike/Row

L3: 185/125

L2: 155/105

L1: 135/95

Extra Credit

3 sets

10 Scap Rotations (5 each)

10 Scap Pull ups