CrossFit Belleville – WOD
Warm up/Mobility
1 Minute of Wall Squats
30 Seconds of Step Back Reverse Lunges
30 Seconds of Pushup to Down Dog
30 Seconds of Wall Ball Squats
30 Seconds of Jumping Lunges
30 Seconds of Frog Hops
**Mobility**
Front Rack Stretch: 1 Minute
Wall Ball Squat Hold: 45 Seconds
Barbell WU 2.0 (No Measure)
6 Goodmornings
6 Back Squats
6 Romanian Deadlifts
6 Front Squats
6 Bent Over Rows
6 Push Press
6 Thrusters
Strength/Skill
Back Squat (EMOM 9 x 4 Reps)
*Same weight for all 9 sets
*if you have the weight then 60-65%
*if you dont have the weight then all tempo reps. 2-2-2
Metcon
Deviled Legs (Time)
5 Rounds
10 Single Dumbbell Front Rack Walking Lunge (50/35)
25 Wallballs (20/14)
10 Single Dumbbell Front Rack Walking Lunge (50/35)
10 Single Arm Devil Presses (50/35)
*25 Min Cap
Cool Down
Eagle arms 30 sec each
Happy baby 60 sec