CrossFit Belleville – WOD

View Public Whiteboard

Warm up/Mobility

Posterior chainz (No Measure)

10 Knee hugs

10 Butt kicks

10 Walking Lunge

2 Inch worm with push up

3 rounds adding weight each round

10 Good morning

10 Romanian deadlift

10 Deadlift

10 Banded Walks each direction

Strength

Deadlift (1 RM)

*25 min

Metcon

Ball and chain (Time)

2 Rounds:

25 Deadlifts (185/135)

50 Wall Balls (20/14)

30/20 Assault Bike or 500 Meter Row or 400 Meter Run

*13 min

L3: 155/105

L2: 135/95, 14/10

L1: 115/75, 12/8, 20/12or 300m row or 200m run

Extra Credit

Barbell Bridges (with shoulders on bench)

accumulate 30