CrossFit Belleville – WOD

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Warm up/Mobility

5:00 of Dynamic Warm-up

Barbell

2 Rounds of complex:

5 Barbell Rows

5 RDLs

5 Power Cleans

5 Front Squats

5 Push Press

5 Goodmornings

5 Back Squats

Rest 60s after each complete round. During rest complete a 30s pigeon pose on each side.

Weightlifting

Wide Stance High Box Squat (18-20″) ( EMOM 8 x 3 @60%)

*All sets done for speed today.

Metcon

Metcon (Time)

For time with a partner:

40-30-20-10

Box Jumps w. step down (24, 20)

DB Renegade Rows (50, 30)

Calorie Bike (or Row)

*50mt. Single-Arm Farmer Carry after each round done by each athlete (25mt each arm)

L2: (20, 15)

L1: (Alt. Step-ups)

20:00 Cap

*Athlete choice for DBs on Renegade rows if they are choosing a weight other than the Rx weight.

*One person works at a time.

Extra Credit

Hollow Hold: Reverse Tabata (10s Work/20s Rest x 8 intervals)

*Challenge yourself to complete all 8 intervals.