CrossFit Belleville – WOD
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.