CrossFit Belleville – WOD

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WarmUp

45 Seconds

Alternating Single Leg Touches

Inchworm to Push-up

Single Leg Alternating Dumbbell Romanian Deadlifts

Active Dive-bombers

Dumbbell Romanian Deadlifts

Push-up to Down Dog

*Warmup performed with light set of dumbbells

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 Forearm Smash: 1 Minute Each Side

Strength

Deadlift (Build to Heavy Sets of 3-2-1)

* We have a long 20 minutes to build to our heavy sets of 3-2-1

* The set of 3 will take the longest to get to

* Take about 8-10 minutes to warmup and build to the heavy set of 3

* Take about 5-6 minutes each to build to the heavy sets of 2 & 1

Metcon

At the ranch (AMRAP – Rounds and Reps)

AMRAP 14:

100 Meter Farmers Carry (50s/35s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50s/35s)

15 Deadlifts (205/145)

L3: 185/125

L2: 155/105, 35s/25s

L1: 135/95, 25s/15s

Extra Credit

3 x 12 Barbell Hip Thrusts