CrossFit Belleville – WOD
WarmUp
**1 set:**
40 single-unders
10 bodyweight split squats /leg
** 1 set**
30 double-unders
10 bodyweight lunges /leg
AMRAP 4:
:30 Row
5 Romanian Deadlift
:30 Row
5 Deadlift
Strength
EMOM 14:
Min. 1 | 3 deadlift
Min. 2 | 12/9 cal. row
– Increase loading and pace across as many sets as possible.
Metcon
Metcon (Time)
– RX –
5 rounds for time:
15 barbell lunges (95/135 lb)
75 double-unders
– INTERMEDIATE –
5 rounds for time:
15 barbell lunges (65/95 lb)
1:00 double-unders
– BEGINNER –
5 rounds for time:
15 barbell lunges (35/45 lb)
75 single-unders
*15 minutes
Cool Down
**2 sets:**
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot