CrossFit Belleville – WOD
WarmUp
3 sets (empty bar)
8 Deadlifts
8 Front Squats
8 Goodmornings
8 (total) reverse lunges in place
8 Hang Muscle Cleans
*rest as needed
Mobility
Hip Opener (Pigeon Pose) on Box + Squat test/retest
1:00 ea. side
*Test air squat after mobilizing each side
Weightlifting
Front Squat Box Squat (EMOM 5 x 4 reps @60-70%)
Power Clean (E90sO90s 5 x 2 reps @80%)
Metcon
Adrenaline (AMRAP – Reps)
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.
Score = total reps completed
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Extra Credit
Accumulate:
2:00 Weighted Plank
50 BB Curls (light)