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CrossFit Belleville – WOD
WarmUp
** 2 Sets:**
:20 Leg Swings / Side
:20 Push-up
**On a 5:00 Clock**
10 Deadlifts
10 High Knees
10 Butt Kickers
10 Alternating Elbow Rack Stretches
Strength
**2 Warm-up Sets:**
10 Front Squats (1st set: Empty Barbell / 2nd set: Light Weight)
Front Squat (3 x 10)
*10 Front Squats
– Rest 1:30 between sets
*From the ground
*Build on weight
*12 minutes
Metcon
Metcon (Time)
– RX –
3 Rounds For Time:
800m Run
50 Deadlifts (95/65#)
– INTERMEDIATE –
3 Rounds For Time:
800m Run
50 Deadlifts (75/55#)
– BEGINNER –
3 Rounds For Time:
600m Run
25 Deadlifts (75/55#)
*20 minutes
Cool Down
**Accumulate:**
1:00 Banded Hamstring Stretch / Side
1:00 Pigeon Stretch / Side