CrossFit Belleville – WOD
Warm up/Mobility
Abmat Sit-up
10 Abmat Slow Sit-ups – full control
Russian Kettlebell Swing
10 Glute Bridges
10 Single Leg Glute Bridges (Left Leg)
10 Single Leg Glute Bridges (Right Leg)
10 KB Deadlifts
10 KB Hip-pops (Swings to belly button level)
10 Russian Kettlebell Swings
Barbell Good Mornings
:20 Body Weight Goodmornings
5 Tempo Barbell Good Mornings (5 Seconds down)
Front Rack Barbell Lunges (In-Place)
10 Unweighted Lunges
6 Empty Barbell In-Place Lunges
8 Light Loaded In-Place Lunges
Weightlifting
Front Rack Lunge (12-8-6-4-2)
**Every 2:00**
Front Rack In-Place Lunges
*Increase loads across each set*
Metcon
Throwing Hands (Time)
40-30-20
Abmat Sit-ups
Russian Kettlebell Swings (70/53)
Directly into…
30-20-10
GHD Sit-ups (or Medball Overhead Sit-Ups)
Back Extensions (or Barbell Good Mornings)
*16 Minutes
Cool Down
1:00 Up-Dog
1:00 Butterfly Stretch