CrossFit Belleville – WOD

WarmUp

5:00 Dynamic warm up

5 Muscle Cleans

5 Push Press

10 Lateral Jumps of the Bar

5 Hang Power Cleans

5 Push Press

Mobility

2 Sets of:

5 Yoga Push-ups

10 Banded Pull-aparts

15 Banded Pushdowns

Weightlifting

Bench Press (10-8-6-4-2)

-Md grip/shoulder width

– Add weight each set.

– Start at roughly 60% of 1RM.

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:

10 BJs (24,30)

10 Hang Power Cleans (135,95)

10 Push Press (135, 95)

L3: (115, 75)

L2: (95, 65)(20,24)

L1: (75, 55)(Step ups)

Extra Credit

100 Banded Pushdowns

100 Banded Pullaparts