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