CrossFit Belleville – WOD

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Warm up/Mobility

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats
*Banded walks 10 each direction

**add weight and repeat

Strength

Deadlift (EMOM 12 )

ODD: 3 Pausing Deadlift (2 sec on the knee)

EVEN: 3 Deadlifts

Building up to workout weight or a bit heavier

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*15min cap

Extra Credit

3×12 GHD Situps