CrossFit Belleville – WOD
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