CrossFit Belleville – WOD
Warm up/Mobility
Bike Warmup
2 Minutes Easy
30 Seconds Each
Shoulder Taps
Alternating Bird Dogs
Inchworm to Push-up
Side Plank (15 Seconds Each Side)
Glute Bridge
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Turn Back Stretch on Wall: 1 Minute Each Side
Pigeon Pose : 90 Seconds Each Side
Strength
Deadlift (EMOM 9 x 2)
*Build to Metcon weight
Metcon
Dia-bolical (Time)
500 Meter Bike, 21 Deadlifts (225/155)
500 Meter Bike, 42 Hand Release Push-ups
500 Meter Bike, 15 Deadlifts (225/155)
500 Meter Bike, 30 Hand Release Push-ups
500 Meter Bike, 9 Deadlifts (225/155)
500 Meter Bike, 18 Hand Release Push-ups
*25 minutes