CrossFit Belleville – WOD

WarmUp

5:00 Dynamic Warm up

2 Sets of:

5 RDLs

5 Front Squats

5 Sumo Deadlifts

10 Wallballs

10 X-Band Walks Forward/Backward

*Add weight + repeat

Mobility/Prep

Grab a light KB and perform:

– 10 Goblet Lateral Squats each side

– 10 Wide Stance Goblet Squats

– 10 Glute Bridges w. 1 ct hold (squeeze

glutes) at top.

Weightlifting

Sumo Deadlift (Every 90s 5 x 4 @60%)

– Reset on each rep.

– Explosiveness is key.

Accessory Work

Seated Box Jumps: 4 x 4.

– work up to a challenging height.

Metcon

Oceanside (Time)

4 RFT:

15 Box Jumps w. step down (24,20)

30 Wallballs (20, 14)

15 C2B Pull-ups

L3: (Regular Pull-ups)

L2: (20, 15) (14, 10) (Jumping Pull-ups)

L1: (20, 15) (10, 8) (Ring Rows)

15:00 Cap

Extra Credit

– Goodmornings: 4 x 8.

– Banded Ab Pull-downs: 4 x 20.