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CrossFit Belleville – WOD
WarmUp
**4 sets**
:20 bike
– Rest :10
:20 up downs
– Rest :10
**Accumulate**
With a partner:
100 GHD hip extensions or Empty BB Goodmornings or Superman
– One partner holds a plank while the other performs hip extensions.
– Partners may switch as much as they’d like.
Strength
Deadlift (EMOM 12 x 2)
* Build to a heavy 2
Metcon
Metcon (Time)
– RX –
3 rounds for time:
25 deadlifts (155/225 lb)
950/1200-m bike
– INTERMEDIATE –
3 rounds for time:
25 deadlifts (105/155 lb)
800/1,000-m bike
– BEGINNER –
3 rounds for time:
20 deadlifts (55/75 lb)
400/500-m bike
*15 minutes
Cool Down
**Accumulate**
2:00 pigeon stretch/side