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)