CrossFit Belleville – WOD

WarmUp

Dynamic Warm-up

Mobility

Foam Roll 10 passes each

– Lats

– Quads

– IT Bands

– Thoracic Spine

Weightlifting

Overhead Squat (5 x 4 )

adding weight if form permits

Weightlifting

Romanian Deadlift (4 x 6)

add weight each set

Metcon

Metcon (Time)

4 Rounds of:

100 Meters Farmer Carry (70, 53)

15 Thrusters (95, 65)

30 Double Unders

Rest 2:00 between rounds

L3: (75, 55)

L2: (65, 35) (50 Single Unders)

L1: (45, 25) (30 Single Unders)

*Scale Farmer Carry weight as needed