CrossFit Belleville – WOD

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Warm up/Mobility

Lower body Warm up (No Measure)

2 Rnds

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)

Weightlifting

Deadlift (EMOM 6 x 3 @75%)

*Touch N Go

*Take 3-4 sets for 2 reps each set and build to 75%.

Metcon Prep

2 Rounds at game speed of:

25 Double Unders (25 Singles)

10 KBS

3 Burpee Box Jumps

Rest 60s.

Metcon

Double Jump (Time)

5 RFT:

50 DUs

20 KBS (53, 35)

10 Burpee Box Jumps (24, 20)

L3:(30 DU)

L2: (30 DU) (45, 25)

L1: (50 Singles) (35, 25) (Burpees )

20:00 Cap

Extra Credit

1a) Banded Alphabet: 2 x 1 full set on each side. Rest 30s.

1b) Glute March w. 2 count glute squeeze on each rep: 2 x 10 each. Rest 30s.