CrossFit Belleville – WOD

Warm up/Mobility

5:00 Dynamic Warm-up

20 X-Band Walks each side

BB:

5 Muscle Cleans

5 Front Squats

5 Push Press

5 Back Squat

5 Goodmorning

5 Thrusters

2 Sets of:

20s Pigeon Pose each side

30s Russian Baby Maker

Weightlifting

Deadlift

Clean Grip Deadlift: Work up to 80-85% for a touch n go set of 3.

Strength

1-Arm KB Row: 3 x 8 ea.

Metcon Prep

Metcon Warm-up: 3 Rounds of 5 Power Clean/10 Walking Lunges BW. Rest 90s.

These are done at 90% effort.

*On round two add light KBs and round 3 add the KBs you plan on using in the metcon.

Metcon

Short n sweet (Time)

3 RFT:

10 Power Cleans (135, 95)

20 Double KB Walking OH Lunges (53s, 35s)
L3: (115, 75) (35s, 25s)

L2: (95, 65) (Weighted walking lunges)

L1: (65,45) (BW Lunges)

11:00 Cap

Extra Credit

3 Rounds of:

10 Rear Foot Elevated KB Split Squats (5 each)

15 Banded Resisted Russian Swings

20 Hollow Rocks