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CrossFit Belleville – WOD

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WarmUp

3 Rounds

30 Seconds Each

Assault Bike (Increase Intensity Each Round)

Inchworm to Push-up

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Barbell Straddle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute

5/3/1 – Wendler

Deadlift (DELOAD)

40% x 5

50% x 5

60% x 5

Metcon

Deadline (AMRAP – Rounds and Reps)

AMRAP 15:

12/9 Calorie Assault Bike

9 Deadlifts (225/155)

12/9 Calorie Assault Bike

9 Strict Handstand Push-ups

*Bike= 15/12 Calorie Row

Foam Party

Cool Down

5-10 Minutes of Stretching & Rolling

Recommended Targets:

* Hamstrings

* Lower Back

* Shoulders

* Upper Back