CrossFit Belleville – WOD
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