CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

30 Seconds

Easy Bike

Single Unders

Knuckle Drags

AbMat Sit-ups (No Arms)

Moderate Bike

Single Unders

Active Spiderman + Hamstring Stretch

Back Extensions

Faster Bike

Single Unders

Active Samson + Hamstring Stretch

AbMat Sit-ups (With Arms)

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

5/3/1 – Wendler

Deadlift (3/3/3+)

Warm up sets

40% x 5/50%x5/60%x3

Working sets

70% x 3

80% x 3

90% x 3+

Metcon

The Undertaker (AMRAP – Rounds and Reps)

AMRAP 13:

60/45 Calorie Assault Bike

Directly Into…

5 Deadlifts (245/165)

15 AbMat Sit-ups

25 Double Unders

L3: 185/125

L2: 155/105

L1: 135/95

*Double Unders: 30sec attempts or 75 Singles

*Score is total rounds and reps of deadlift, sit-up, and double under triplet