CrossFit Belleville – WOD

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WarmUp

30 Seconds

Medicine Ball Deadlifts

Push-up to Down Dog

Glute Bridges

Medicine Ball Strict Press

Push-up to Down Down

Single Leg Glute Bridges (30 Seconds Each)

Medicine Ball Squats

Push-up to Down Dog

Front Plank Hold

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Gymnastics

15 min on how to:(Your choice) Muscleup/C2B/Pull up/T2B/Pistol/HSPU

Metcon

Frank the Tank (3 Rounds for reps)

AMRAP 5, Rest 5

50 Wall Ball (20/14) Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

AMRAP 5, Rest 5

35 Wall Ball (20/14) Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

AMRAP 5:

20 Wall Ball (20/14) Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

L3: 35/20/10 WB

L2: 35/20/10 WB, 155/115: 185/135: 225/155

L1: 35/20/10 WB @ 14/10, 135/95: 155/115: 185/135