CrossFit Belleville – WOD

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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