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CrossFit Belleville – WOD

WarmUp

Lower body Warm up (No Measure)

2 Rnds

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)

Weightlifting

Speed Back Squats (EMOM 6 x 4 @ 60%)

*Complete sets in roughly 5 seconds

meaning there should be no hesitation to

move through 4 reps.

*Use a regular stance

Skill

Standing Box Jumps: 4 x 5 @ challenging height.

– Adv: use a 20-30# weighted vest.

– Step down on each rep

Metcon

Power Nap (Time)

30-20-10

Wallballs (20, 14)

21-15-9

Hang Power Cleans (135, 95)

Rx+:(30, 20) (155, 115)

L3: (115, 75)

L2: (14, 10) (95, 65)

L1: (10, 8) (95, 65 Deadlifts)

9:00 Cap

Extra Credit

Glute March: 3 x 30s Max Reps.