CrossFit Belleville – WOD
WarmUp
Roxanne (No Measure)
Dumbell Warmup (No Measure)
(completed with light dumbbells)
5 Romanian Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Romanian Deadlifts
Mobility
Pigeon Pose on Box: 45 Seconds Each Leg
Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.
Dumbbell Squat Hold: 1 Minute
Holding a dumbbell in the goblet position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.
Gymnastics
Rope Climb (EMOM 12)
ODD: 1 Rope Climb
EVEN: 30sec Hollow Hold
Metcon
Rugrats (Time)
Every 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 DB Front Squats (50s/35s)
15/12 Calorie Assault Bike or 20/15 Row
Score is Slowest Round
L2: 35/20
L1: 25/15, 12/9Cal
Extra Credit
3 x 6 Strict Pullups
*use bands if necessary