CrossFit Belleville – WOD
WarmUp
Line Drills (No Measure)
200 Meter Run
Knee to Chest
Soldier Kicks
Side Lunge
Walking Samson
Walking Spidermans
Inchworm
Bear Walk
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Mobility
Banded Lat Stretch 1 min each side
Couch Stretch 1 min each side
Strength
Deadlift (1 RM)
*Brace your core
*Push with your legs
*Squeeze that a$#
*Go for it!
Metcon
Joker (Time)
1-2-3-4-5-6-7-8-9-10 Toes to bar
10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155)
L3: 185/125
L2: Knee raises, 155/105
L1: Sit ups, 135/95
*10min cap
Extra Credit
2 x max Dead Hang