CrossFit Belleville – WOD
WarmUp
Easy Row
Glute Bridges
Down Dog
Moderate Row
Glute Bridge Walkouts
Shoulder Taps
Faster Row
Single Leg Glute Bridges (15 Seconds Each)
Push-up to Down Dog
Barbell Warmup #2 (No Measure)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side)
5 Strict Press
5 Good Mornings
Strength/Skill
Deadlift (EMOM 10)
3 Deadlifts @60% + 20sec Plank Every minute
Metcon
Catch and Release (Time)
On the 4:00 x 5 Rounds:
30 Jumping Lunges
15/10 Calorie Row
9 Kipping Handstand Push-ups
9 Deadlifts (225/155)