CrossFit Belleville – WOD

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Warm up/Mobility

Lower Body Complex #1 (No Measure)

3 Rounds

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add lightweight.

Strength

Front Squat

5 x 60%

1 x 75%

5 x 60%

1 x 75%

*10min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

20 Abmat Sit-ups

10 Wall Balls (20,14)

5 Pull-Ups

L2: (10 Ring Rows)

L1: (14,10) (5 Ring Rows)

Extra Credit

5 min AMRAP

12 GHD Sit ups

12 Superman