CrossFit Belleville – MOVE

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Warm up/Mobility

Lower Body Complex #1 (No Measure)

3 Rounds

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add lightweight.

Strength

Front Squat (EMOM 10 x 1 @ 90%)

*10min warm up

Metcon

KickStand (AMRAP – Rounds and Reps)

AMRAP 15

25/15 Calories Bike OR 35/25 Calories Row

15 Toes to Bar

12 Barbell Reverse Lunges (115/75)

9 Strict Ring Dips

L3: 10 Toes to Bar, 5 Ring Dips

L2: 15 Knees to chest, 95/65, 9 Box Tri dips

L1: 15 Knee Raises, 75/55, 9 Push ups

Extra Credit

#davedurantechallenge

300 Russian Twists for time