CrossFit Belleville – WOD

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WarmUp

2 Rounds

40 Seconds On / 20 Seconds Off:

**Station 1:** Row

**Station 2:** Front Plank Hold

**Station 3:** Glute Bridge Walkouts

**Station 4:** Banded Good Mornings

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Banded Pike Stretch: 1 Minute

5/3/1 – Wendler

Deadlift (3/3/3+)

Warm up sets

40% x 5/50%x5/60%x3

Working sets

70% x 3

80% x 3

90% x 3+

Metcon

Crash Test (Time)

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

*15min

L3: 215/145

L2: 185/125

L1: 155/105