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)

Strength

EMOM Squat Combo (EMOM 12)

Min 1: 3 Back Squat

Min 2: 1 Front Squat

At 70% of BS

Metcon

Under Water (Time)

3 rounds

50/35 Calorie Row

100 Double Unders

150 meter (6 lengths of gym) Farmers carry (70/55)

L3: 60 Double Unders

L2: 90sec attempts, 55/35

L1: 300 single unders, 55/35

*23min cap

Extra Credit

3 x 12 Scap pull-ups

Followed by

Max Hang from the bar. (Thumbs around the bar/ no suicide grip)