CrossFit Belleville – WOD

Warm up/Mobility

10 X-Band Walks Left/Right

10 Banded Goodmornings

10 X-Band Walks Forward/Backward

10 Glute Bridge with 1 count at top

10 Banded Goodmornings

Then with a Barbell + Wallball:

5 Deadlifts

5 Front Squats

10 Wallballs

Add light weight to bar

3 Deadlifts

3 Front Squats

3 Push Press

Weightlifting

Front Squat Box Squat (EMOM 8 x 3 @66%)

*Use a Bench, normal squat stance, sit back on box + explode up.

Metcon

Timebomb (AMRAP – Reps)

In 12:00

50 Wallballs (20, 14)

40 Burpees over the Bar

30 Deadlifts (255, 165)

Remaining time AMRAP:

Wallballs

Rx+: (275, 185)

L3: (185, 125)

L2: (14, 10) (155, 105)

L1: (10, 8) (135, 95)

Extra Credit

AFAP:

40-30-20-10

Banded Pull-throughs

Banded Face pull-apart

Double Leg Banded Leg Curls