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CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Wall Ball Deadlifts

Glute Bridges

Box Step-ups

Squats to Wall Ball

Glute Bridge Walkouts

Box Step-ups

Medicine Ball Cleans

Inchworm to Push-up

Box Jump (Step Down)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Calf Stretch on Post: 1 Minute Each Side

Barbell Ankle Stretch: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

5/3/1 – Wendler

Deadlift (Deload)

40% x 5

50% x 5

60% x 5

Metcon

Loch Ness Monster (Time)

50 Wallballs (20/14)

50 Box Jumps (24/20)

50 Wallballs (20/14)

On the Minute [Starting at 0:00]:

5 Deadlifts (225/155)

*20min Cap