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