CrossFit Belleville – WOD

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WarmUp

6 Minutes For Quality:

Buddy 1

1 Round:

5 Ring Rows

10 Kettlebell Goblet Squats (Light Weight)

15 Sit-ups

Buddy 2

Easy Row

*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Strength

Front Squat (EMOM 9 x 2 @ 70%)

*8 min to build to 65%

Metcon

Workaholic (Time)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (55/35)

15 Thrusters (95/65)

L3: 8 C2B

L2: Pullups, 35/25, 75/65

L1: Ring Rows, 25/15, 55/45

*20min

Extra Credit

3-5 min

Foam Roll.