CrossFit Belleville – WOD

Warm up/Mobility

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 Front Squat (EMOM 8 x 2 @ 75%)

Metcon

Metcon Prep

8 min. Squat Clean Thruster: Work slightly above desired metcon weight.

Green Light (Time)

15-12-9

Squat Clean Thrusters (135, 95)

Burpee Box Jumps (24, 20)
Rx+:(155, 115) (30, 24)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

8:00 Cap

Extra Credit

– Front Rack Double KB Step-ups: Accumulate 60 Reps.