CrossFit Belleville – WOD

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Warm up/Mobility

2 Rounds

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

5 Birddogs each side (1 count hold one each rep)

Rest 40-60s, add light weight each round

Red Band

20 Pull aparts

10 Dislocates

5 OHS

Weightlifting

15min

Snatch Balance + OH Squat (EMOM 6 @ light to moderate weight)

2 Snatch Balance plus 1 Overhead Squat

Metcon

Metcon (Time)

“Gameday”

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)

30 Lateral Burpees

L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

*20:00 Cap

Extra Credit

– Heavy DB Walking Lunges: 3 x 20 steps.