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