CrossFit Belleville – WOD
WarmUp
1 Minute Each
Easy Bike
Active Samson
Push-up to Down Dog
Dumbbell Glute Bridges (Bell on Hips)
Single Dumbbell Strict Press (30 Seconds Each) )
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5/3/1 – Wendler
Deadlift (5/5/5%)
Warm up sets
40% x 5
50% x 5
60% x 5
Working sets
65% x 5
75% x 5
85% x 5+
Remember to add #20 on your 1RM
Metcon
Drift Away (AMRAP – Rounds and Reps)
AMRAP 15:
50/35 Calorie Assault Bike
50 Single Dumbbell Hang Clean and Jerks (50/35)
50 Single Dumbbell Reverse Lunges (50/35)
50 Deadlifts (205/145)