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.