CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Box Step-ups

Active Spidermans

Push-up to Down Dog

Wall Squats

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Glute Bridge Walkouts

Side Plank (Right)

Side Plank (Left)

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Deadlift (On the 1:30 x 5 Sets)

3 High Box Jumps

3 Deadlifts

*Start Around ~60% 1RM & Build*

* These 3 reps should be performed unbroken

* Stand to full extension on top of the box for these higher box jumps

* The height is your choice

Metcon

Juke Box (Time)

5 Rounds For Time:

15 Deadlifts (155/105)

12 Box Jump Overs (24″/20″)

9 Front Squats (155/105)

*20 Min Cap