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CrossFit Belleville – WOD
Warm up/Mobility
**Mobility**
2:00 Squat Hold
10 Air Squats
**Activation**
5 x Hollow Body Hold (roll over to) Superman Hold
10 Bird-Dogs
10 V-Ups
**Get Hot**
3 x 150/100m Row – Fast Efforts
Rest :30 between efforts
2 Pausing Deadlifts – with an Empty Barbell and :5 holds in each position:
(Floor -Below the knee -On the knee – Above the knee – Mid-thigh – Stand – Reverse the Operation)
10 Empty Barbell Deadlifts
Weightlifting Prep
8 Minutes to get to EMOM weight for Deadlifts
Strength
Deadlift (EMOM 9 x 2 Reps)
*65-70%
*Same weight for all Sets
Metcon
Bunions (Time)
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row
*Loading: 135/95
*T2B: V-ups/Weighted Situps/Abmat Situps
*20 Minutes