CrossFit Belleville – WOD
WarmUp
30 Seconds
Easy Row
Plate Hops
Moderate Row
Plate Counterbalance Squats
Faster Row
Plate Front Raise to Overhead
30 Seconds
Glute Bridges
Single Leg Glute Bridges (30s Each Side)
Glute Bridge Walkouts
Jumping Air Squats
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Mobility
Couch Stretch: 1 Minute Each Side
Front Rack Stretch: 1 Minute
Strength
Deadlift (1 RM)
*20min
*Make sure you do a few warm up sets.
*Protect your back
*Go for it
Metcon
Blitzen (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)
*13min
L3: 95/65
L2: 75/55
L1: 45/35
After Party
Bike Recovery
3 Rounds (9 Minutes Total):
2 Minutes Light
1 Minute Moderate