CrossFit Belleville – WOD

Warm up/Mobility

3 Sets :

5 Cook Squats w. OH Reach (each)

5 Cook Squats

5 Reverse Lunges in place

Empty BB :

3 RDLs

4 Front Rack reverse Lunges

5 Back Squats

6 Goodmornings

+

2 Sets of:

10 Glute Bridge on floor

10 X-band Walks left/right

Weightlifting

Deadlift (70% x 3, 80% x 3, 90% x 3+)

percentages are taken off 90% of 1RM

Metcon

Roar (AMRAP – Reps)

In 7:00min

500 meter Row

Remaining time: Max Bear Complex (135, 95)

RX+: (185,125)

L3/2/1: Adjust weight accordingly.

Pull up accessory work

3 x max Chin ups

L3/2/1: 3 x 8 Assisted Chin ups