CrossFit Belleville – WOD

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WarmUp

1 Minute

Single Leg Glute Bridges (30 Seconds Each)

Push-up to Down Dog

Glute Bridge Walkouts

Front Plank on Hands

Alternating Bird Dogs

Inchworm to Push-up

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Lats Foam Roll: 1 Minute Each Side

Barbell Thoracic Opener: 2 Minutes

Wrist Stretch: 30 Seconds Each Direction

5/3/1 – Wendler

Deadlift (5/5/5+)

Warm up sets

40%-50%-60% x5

Working sets

65% x 5

75% x 5

85% x 5+

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Foam Party

Hamstring Foam Roll:

1-2 Minutes Each Side

Lower Back Foam Roll:

1-2 Minutes

Lats Foam Roll:

1-2 Minutes Each Side