CrossFit Belleville – WOD

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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