CrossFit Belleville – WOD
WarmUp
0:30 Active Spiderman
0:30 Jumping Jacks
0:30 Knuckle Draggers
0:30 Glute Bridge walk outs
0:30 Straight legged sit-ups
0:30 Plank Shoulder taps
**NO TOUCH DEADLIFTS**
**with an empty barbell**
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Presses
5 Stiff legged Deadlifts
5 Front Squats
**get one set of plates on the bar, just to get the bar off the floor**
4 No Touch Deadlifts
[Bar starts at the pockets, then down to an inch off the floor and back, is one rep…]
Weightlifting
No Touch Deadlift (5 x 2)
These are NOT RDLs. The hips should still sink after the bar passes the knees. Lower bar to 1 inch off the ground, then come back up to a full stand.
*Every 90 sec
*Score will be the lightest load you use for a working set.
Metcon
AMRAPPER’s Delight (AMRAP – Rounds and Reps)
AMRAP 15:
8 Toes to Bar
8 Deadlifts (165/115)
8 Lateral Barbell Burpees
After Party
EMOM 9
20 Partner wallballs
Cool Down
1:00 Straddle Stretch