CrossFit Belleville – WOD

Warm up/Mobility

Lower body Warm up (No Measure)

2 Rnds

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)

Weightlifting

Front Squat Box Squat (EMOM 9 x 3 @63%)

*Use a Bench, normal squat stance, sit back on box + explode up

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
*11min cap

Extra Credit

Reverse Lunge + RDL Combo: 4 x 6 ea.

Straight Leg Weighted Sit-ups: 4 x 10. Rest 45s.

Done as a superset.