CrossFit Belleville – WOD

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WarmUp

Tabata warm up (No Measure)

20sec on 10sec off

4 rounds of

Air squat

Push Up

4 Rounds

Cossack Squats

Mountain Climbers

Mobility

2rounds

Russian baby maker 30sec

Cook Squats x 5

Weightlifting

Clean Deadlift (20min to Work up to a Heavy 3)

The clean deadlift is a pull variation with a controlled speed into a standing position rather than a complete extension onto the balls of the feet like the clean pull. Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor.

Metcon

Metcon (Time)

On the 4:00 x 5 Rounds:

40 Jumping Lunges

15 Deadlifts (185/135)

12 Calorie Assault Bike / Row

L3: (155/115)

L2: (135/95) (8 Cal)

L1: (Lunges) (115/75) (6 Cal)

*score is the slowest round

Extra Credit

EMOM 6

Odd: Hollow Hold x 40sec

Even: Superman Hold x 40sec