CrossFit Belleville – WOD

WarmUp

Dynamic Circle Warm-up that includes 10 Bodyweight

Movements of Choices Choice x 10 reps each

Mobility/Prep

Banded Goodmornings: 2 x 15-20.

Squeeze glutes at top for 1 ct. Use a heavy-ish band for these

Strength/Skill

1) Goblet Squat: 4 x 8, AHAP.

2) Sumo Stance Romanian Deadlifts: 4 x 8

at a moderate/heavy weight for 4 sets.

Metcon

Metcon (AMRAP – Reps)

EMOM 10:

10 KBS (70, 53)

20 Double Unders

L3: (53, 35)

L2: (45, 25) (20s Double Attempts)

L1: (45, 25 Russian Swings) (20 Single Unders)

Extra Credit

100 Banded Leg Curls each leg

100 Banded Ab Pulldowns