CrossFit Belleville – WOD

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Warm up/Mobility

20 Seconds

Easy Jog

Knee to Chest

Soldier Kicks 


Side Lunge

Moderate Jog

Active Samson

Active Spidermans

Push-up to Down Dog

Faster Jog

Side Shuffle

Air Squats

Child’s Pose on Box (45 Seconds)

Pigeon Pose on Box (45 Seconds Each Side)

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Strength

Deadlift (Build to a Heavy set of 3)

*20min

* The first deadlift at the heavier weights will be the most challenging

* Aim to make the first one the best one

* If form starts to break down, drop some weight and work technique

Metcon

Dead Ahead (Time)

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

*16min cap

L3: 115/75

L2: 95/65, 20/18

L1: 75/55, Step ups

Extra Credit

Spiderman (obliques)

Start in a high plank, arms extended and your hands under your shoulders, with your core engaged.

Bring your left knee to your left elbow. Use your upper body to turn toward your knee to perform what looks like a side crunch.

Continue the movement, alternating sides.

3 x 15 each side