CrossFit Belleville – WOD

WarmUp

10 Walking Lunges

10 Air Squats

10 X-Band Walks each direction

10 Banded Goodmornings

10 Lateral Squats (5 each side)

3 Muscle Cleans

3 RDLs

3 Front Squat

Rest

3 Squat Cleans

*Add light weight

3 Squat Cleans

Mobility

2 Rounds :

5 Cook Squats w. OH Reach

10 Deadbugs

Weightlifting

Squat Clean (1 RM)

Box Squat (5 RM)

Make sure people are sitting back on the box (bench) and not using the stretch reflex. These are not touch & go. Wide stance = Vertical shins. People should feel these in their HIPS.

Romanian Deadlift (3 x 10)

*Single leg

*Use BB

*Add Weight each set

Suitcase Deadlift (3 x 8)

*Adding weight each set

Bob Marleys (4 x 10)

*Add weight each set