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CrossFit Belleville – WOD
WarmUp
0:30 Active Samson Stretch
0:30 Knuckle Draggers
0:30 Squat to Stand
200m Jog
**DEADLIFT**
**with an empty barbell**
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Stiff Legged Deadlifts
5 Deadlifts
[Hips/Shoulders rising at the same rate]
**get workout weight on the bar**
Metcon
Mr. Joshua Jr. (Time)
5 Rounds For Time [30 Minute Cap]:
400 Meter Run
30 AbMat Sit-ups
15 Deadlifts (205/145)
* 30min Cap
Finisher
Power Clean/Push Jerk (3 PC + 1 PJ)
*5 Sets
*Every 2 minutes
*Moderate weight
Cool Down
1:00 Couch Stretch (each side)