CrossFit Belleville – WOD
WarmUp
2 sets
X-Band Walks 10 steps each direction
20 Walking Lunges
10 Deadlifts (empty BB)
10 Russian Swings
then
Accummulate :90 in the
bottom of a (perfect) squat
Mobility
Lax ball in each glute x 30-45seach.
Weightlifting
Speed Back Squats w. 1ct pause
EMOM 5
5reps @60%
*all sets should be explosive
Box Jumps
4 x 5.
*Use one challenging height
for all Jumps.
Metcon
Walking Dead (AMRAP – Rounds and Reps)
AMRAP 7:
12 Deadlifts (135, 95)
9 Bar Facing Burpees
6 Front Squats (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Extra Credit
Half Kneeling Banded Paloff Press: 3 x 8 ea