CrossFit Belleville – WOD

WarmUp

Dynamic Warm-up x 5:00

With a empty BB:

10 Sumo Deadlifts

10 BB Thrusters

20 Double Unders

10 BB Rows

20 Double Unders

10 Front Rack Reverse Lunges

20 Double Unders

Mobility/Prep

2 Rounds of:

10 X-Band Walks Each Direction

15 Banded Goodmornings (hard bum squeeze

at top )

Weightlifting

Sumo Deadlift (1 RM)

Metcon

Slither (2 Rounds for reps)

AMRAP 3:

7 Thrusters (95, 65)

7 Bar Facing Burpees

Rest 5:00 + Repeat

L3: (75, 55)

L2: (65, 35)

L1: (45, 25)

Extra Credit

Reverse Crunch + Deadbug: 4 x 10.

Rest 60s.