CrossFit Belleville – WOD

WarmUp

2 Rounds

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Burpees

10 Alternating Reverse Lunges

10 Wallballs

20 Double Unders

Mobility/Prep

Glute Activation + Squat Mobility

2 Rounds of:

a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s.

b) Wide Stance Goblet Squat x 5. Rest 10s.

c) X-Band Walkx 20s each direction

Weightlifting

Box Squat (EMOM 8 x 3 @55-65%)

Make sure people are sitting back on the box (bench) and not using the stretch reflex. These are not touch & go. Wide stance = Vertical shins. People should feel these in their HIPS.
– use 13-15″ Box/Bench

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
L2: (14, 10) (DU Attempts)

L1: (10, 8) (180 Singles)

HR Pushups instead of MUs

*Score = total reps

Extra Credit

50 Banded Hip Flexor Pulls each

60 Russian Twists