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CrossFit Belleville – WOD
WarmUp
1:00 Row
0:30 Active Spiderman
0:30 Boot Strappers
0:30 Bodyweight Good Mornings
0:30 Row
0:30 Glute Bridge Walk Outs
0:30 Hollow Hold
**DEADLIFT**
**with an empty barbell**
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
5 Deadlifts, Pausing above knee, on the way up and down
[Shins should be close to vertical above the knee, knee bends below]
Strength
Deadlift (5 x 3 )
*Every 2 minutes
*Score will be the lowest weight you use for a working set
Metcon Prep
**ROW**
0:30 Easy
0:30 Faster
0:30 Fast
0:30 Easy
**TOES TO BAR**
10 Scap Retractions
5 Kip Swings
5 Hanging Knee Raises
5 Kipping Knees to Chest
5 Toes to Bar
Metcon
Inside Joke (Time)
200/150 Meter Row
1 Deadlift (225/155)
1 Toes to Bar
200/150 Meter Row
2 Deadlifts (225/155)
2 Toes to Bar
…
200/150 Meter Row
10 Deadlifts (225/155)
10 Toes to Bar
*Score = Time it takes to complete the workout
*18 min Cap
L2: 155/105
Cool Down
1:00 Banded Lat Stretch (each side)