CrossFit Belleville – WOD

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Warm up/Mobility

Lower body Warm up (No Measure)

2 Rnds

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)

Weightlifting

Sumo Deadlift (1RM)

– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

Metcon

Green Light (Time)

15-12-9

Squat Clean Thrusters (135, 95)

Burpee Box Jumps (24, 20)
Rx+:(155, 105) (30, 24)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

8:00 Cap

Extra Credit

Front Elevated Split Squat on 45# plate: 3 x 6 ea.

Barbell Ab Roll: 3 x 8