CrossFit Belleville – WOD
WarmUp
Dynamic Warm-up x 5:00
With a empty BB:
10 Sumo Deadlifts
10 BB Thrusters
20 Double Unders
10 BB Rows
20 Double Unders
10 Front Rack Reverse Lunges
20 Double Unders
Mobility/Prep
Banded Hip Mobility x 60s each
– Attach band to rig and place in
hip crease. Get tension on band
while in a pigeon pose
Weightlifting
Sumo Deadlift (Work up to a heavy 2)
Metcon
Metcon (2 Rounds for reps)
AMRAP 3:
7 Thrusters (95, 65)
21 Double Unders
Rest 5:00 + Repeat
L3: (75, 55)
L2: (65, 35) (30 Singles)
L1: (45, 25) (20 Singles)
Extra Credit
Single Leg Glute Hip Bridge: 3 x 10 ea. (1 ct at top)