Announcements
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CrossFit Belleville – WOD
WarmUp
**2 Sets**
10 Stagger Stance Good Mornings / Leg
200m Bike (Easy pace)
10 Alternating Soldier Kicks
200m Bike (Increase speed)
10 Alternating Jumping Lunges
200m Bike (Increase speed)
Weightlifting Prep
Demo and Review Deadlift
Build up to EMOM weight
*10 minutes
Strength
Deadlift (EMOM 9 x 3 @ 70%)
Metcon
Metcon (Time)
– RX –
For Time:
21 Deadlifts (225/155#)
1000/800 Bike
15 Deadlifts
1000/800 Bike
12 Deadlifts
1000/800 Bike
9 Deadlifts
1000/800 Bike
– INTERMEDIATE –
(155/105)
-BEGINNER-
(95/65)
*15 minutes
Skill
**2 Sets**
1:00 GHD Sit-ups
1:00 Plank Hold
1:00 Good Mornings