CrossFit Belleville – WOD
WarmUp
30 sec
Push up to Down Dog
Glute Bridges
Push up to Down Dog
Single Leg Glute Bridges (30sec each)
Push up to Down Dog
Front Plank Hold
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Strength
Deadlift (EMOM 8 x3 @ 65%)
Metcon
Frank the Tank (3 Rounds for reps)
AMRAP 5, Rest 5
50 Wall Ball (20/14) Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
AMRAP 5, Rest 5
35 Wall Ball (20/14) Buy-In
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
AMRAP 5:
20 Wall Ball (20/14) Buy-In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
L3: 35/20/10 WB
L2: 35/20/10 WB, 155/115: 185/135: 225/155
L1: 35/20/10 WB @ 14/10, 135/95: 155/115: 185/135
Home Edition:
WB=Ground to Overhead
Deadlifts
Burpees over Object