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

Back Squat (1 RM)

Metcon

Metcon (Time)

“Eikcaj”

30 Pull-ups

50 Thrusters (45/35)

1,000 Meter Row

Pull up accessory work

3 x 20sec Hollow Hold (appropriate scaling)

3 x 5 reps Partner PVC pipe straight arm pry.