CrossFit Belleville – WOD

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Warm up/Mobility

5:00 of Glute Activation

All movements are performed with red band over the knees

2 min X-Band walks

1min Glute Bridges

1 min Clams (30s each side)

1 min Squat Jumps

With an empty bar:

5 Deadlifts

5 Clean Pulls

5 Push Press

Rest 20s

3 Power Clean

3 Front Squat

3 Push Jerk

Rest 20s

3 rounds adding weight

1 Squat Clean

1 Front Squat

1 Split Jerk

Weightlifting

Clean (1 RM)

Strength

Front Squat (1 RM)

Extra Credit

Deadbug + Reverse Crunch : 3 x 10.

Frog Pump : 2 x 30.