CrossFit Belleville – WOD

WarmUp

Grab a medball and a barbell.

10-8-6-4-2

– Sumo Deadlift (light weight on bar) Reset

on each rep and maintain PERFECT form.

– Wallballs (desired weight for metcon)

Mobility/Prep

20 Deadbugs for core activation

Weightlifting

Sumo Deadlift (Every 90s 5 x 4 @65 %)

– Reset on each rep.

– Exposiveness is key.

– No dropping

Accessory Work

Seated Box Jumps: 4 x 4.

– work up to a challenging height.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
L3: (14, 10)

L2: (10, 8)

L1: (100 Wallballs)

12:00 Cap