CrossFit Belleville – WOD

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WarmUp

30 Seconds

Plate Cossack Squats

Glute Bridges

Hollow Hold

Air Squats

Plate Counterbalance Squats

Single Leg Glute Bridges (30 Seconds Each)

Arch Hold

Air Squats

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters

Mobility

Wrist Stretch: 30 Seconds each side

Squat Hold: 1 Minute

Child’s Pose: 1 Minute

5/3/1 – Wendler

Shoulder Press (5/5/5+)

Warm up sets

40% x5- 50% x5- 60%x3

Working sets

65% x 5

75% x 5

85% x 5+

Front Squat (5/5/5+)

Warm up sets

40% x5- 50% x5- 60%x3

Working sets

65% x 5

75% x 5

85% x 5+

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*8min