CrossFit Belleville – WOD

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 (1×5 @ 65%, 1×5 @ 75%, 1×5+ @ 85%)

*percentages are taken of 90% of 1RM

Metcon

Death row (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 18:

7 Deadlifts (225/155)

150 Meter Row

10 Burpees

L3: (185/135)

L2: (155/115)

L1: (135/95)

*one athlete will complete one full round

Pull up accessory work

3 x max OH Ring Rows (parallel to floor)

L3/2/1: 3 x 8 OH Ring rows (adjust position in relation to floor)