CrossFit Belleville – WOD

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Warm up/Mobility

Lower body Warm up (No Measure)

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)

Front Rack Stretch 1 min

Wrist Stretch 1 min

Midline

Midline (Time)

21-18-15-12-9

GHD sit ups or V-ups

*15 second L-sit hold in between sets

*11min cap

Metcon

Latitude (AMRAP – Reps)

4 Rounds:

1 Minute Strict Pull-ups

1 Minute Back Rack Reverse Lunges (45/35)

1 Minute Calorie Row

1 Minute Front Squats (45/35)

1 Minute Rest