CrossFit Belleville – WOD
WarmUp
**Junkyard Dog Warm-up | 4:00**
* Partner up
* Alternate every 5 reps for each movement in the junkyard dog.
Weightlifting Prep
**Deadlift Review and Demo| 8:00**
* Hips and shoulders rise at the same rate, initiate by pushing the knees back.
* Drive the hips back and squeeze the bar into the body
* Focus on maintaining a flat back throughout the entire lift and drivie heels into the ground.
5 Reps – Empty Barbell
5 Reps – Light Weight
3 Reps – Moderate weight
Weightlifting
Deadlift (9 sets Every 2:30 minutes )
*3-2-2-2-1-1-1-1-1
*Shoot for a PR if the stars have aligned.
Stamina
EMOM 12:
12 Box Facing Burpee Jumps
After Party
Optional
**Accumulate – GHD**
25 GHD Sit-ups
25 GHD Hip Extensions
25 Weighted Knee Raises
25 GHD Hip Extensions
**Accumulate – No GHD**
25 Weighted Sit-ups
25 Weighted Good Mornings
25 Seated Leg Raises
25 Weighted Good Mornings
Cool Down
:60 Alternating Scorpion Stretch
:90 Sit & Reach