CrossFit Belleville – WOD
WarmUp
:30 Seconds
Easy Bike
Inchworm
Medium Bike
Knuckle Drags
Fast Bike
Active Spidermans
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats
completed with empty barbell
Strength
Deadlift (5 x 3)
*take 2-3 sets to warmup to working weight.
*you have the option to stay at the same weight across or to build in weight as you go.
*the goal is to continue to move exceptionally well at heavier loads
Metcon
Dead Sprint (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 18:
7 Deadlifts (225/155)
150 Meter Row
7 Box Jumps (24/20)
Partners complete full round, then switch.
L3: 185/135
L2: 155/115
L1: 95/65
Extra Credit
3 x 12 Dead bugs
3 x 12 Candlesticks