CrossFit Belleville – WOD
WarmUp
20 Walking Lunges
10 Scorpions
20s Pigeon Pose each side
10 RDLs
8 Front Squats
6 Sumo Deadlifts
20 Walking Lunges
Mobility/Prep
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
Glute Hip Bridge Single Leg (1 ct a top) 5 ea
Weightlifting
Sumo Deadlift (Work up to a heavy 1)
This does not have to be a 1RM. Make sure form takes precedence.
Sets should look like:
5-3-3-2-2-1-1-1-1-1..
Metcon
Metcon (No Measure)
5 Rounds for quality:
12 Weighted Sit-ups
10 RDLs (challenging weight)
8 High Box Jumps
Extra Credit
Lax Ball in Glutes/Hamstrings