CrossFit Belleville – WOD

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WarmUp

3 Rounds

*30 Seconds Each:*

Bike (Increasing Intensity)

Inchworm to Push-ups

Straight Leg Sit-ups

Superman Hold

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Assisted Straddle Stretch: 1 Minute

Puppy Pose: 1 Minute

Strength

Romanian Deadlift (Build to a Moderate Set of 6)

*The goal here is ideally control and positioning over speed or weight lifted

* The final few sets used here will likely be *near* the barbell weight being used in the workout today

*15min

Metcon

Cheaper by the dozen (AMRAP – Rounds and Reps)

AMRAP 12:

3 Deadlifts (205/145)

3 Toes to Bar

3 Calorie Bike or Row

6 Deadlifts (205/145)

6 Toes to Bar

6 Calorie Bike or Row



Up By 3’s Until Finish

L3: 185/125

L2: 155/105, Knee raises

L1: 135/95, Situps