CrossFit Belleville – WOD

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Warm up/Mobility

3 Rounds of:

5 Front Squats (empty bar)

10 Walking Lunges

15 Banded Goodmornings

Foam Roll

Spend 20s on each trigger point moving 1-2 inches at a time

– Quads

– IT Bands

– Adductors

– Calves

Strength

Front Squat Box Squat (4 x 5)

– Add weight each set

– Build to a moderat/heavy set

Accessory Work

1a) 1-Arm KB Rows: 3 x 8 ea. Rest 30s.

1b) Single Arm Farmer Carry: 3 x 50meters each. Rest 30s

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Russian KBS (70, 53)

150 meter Row

9 Burpees

L3: (53, 35)

L2: (45, 25)

L1: (35, 25) (6 Burpees)