CrossFit Belleville – WOD

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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)