CrossFit Belleville – WOD

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Warm up/Mobility

15min

Lower Body Complex #1 (No Measure)

3 Rounds

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add lightweight.

Strength

20min

Front Squat (EMOM 10 x 5 @ 65-70%)

*take 10min to work up to your EMOM Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

9 Front Squats (95,65)

18 Wallballs (20,14)

36 Situps

72 Double Unders

L3: (115,75)

L2: (95,65) (150 Single Unders)

L1: ( 75,55) (14,10) (150 Single Unders)

Extra Credit

3 rounds

20 sec Hollow Hold

20 Hollow Rocks