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CrossFit Belleville – WOD

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Warm up/Mobility

2:00 Bike

:20 PVC Good Mornings

:20 PVC Strict Presses

1:00 Bike

:20 Glute Bridges

:20 Push Up to Down Dog

:30 Bike

**Mobility**

:30 Ankle Stretch (each side)

:30 Alternating Single Leg Toe Touch

Strength

5 Sets Every 90 sec

1 Clean Deadlift

1 Hang Clean Pull

:5 Pause at Hang

1 Hang Clean

Metcon

#DEAD (AMRAP – Rounds and Reps)

AMRAP 15:

10 Deadlifts (225/155)

10 Double Dumbbell Push Presses (50/35#)

10/7 Calorie Assault Bike

Cool Down

1min Straddle Stretch

1min Puppy Pose

1 min Pigeon Pose (each leg)