CrossFit Belleville – WOD

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Warm up/Mobility

Upper body Warm up (No Measure)

2 Rnds

6 Bent Over Row

6 Push Press

6 BB Curl

25 Banded Pull Aparts

Foam Roll Lats x 10 passes each

10 Thorasic Rotations

3 Way Banded Shoulder Stretch 30s/position

Strength

20 min

Strict Pull ups (1 x Max. *Strict Band Assisted Pull-up)

Handstand Push-ups (1 x Max. *Seated DB Shoulder Press x Max Reps)

Strict Chin ups (1 x submax. *Strict Ring Rows)

Push-ups (1 x Max. *Box Push-ups)

Metcon

Metcon (No Measure)

EMOM 20:

Minute 1: 40 Double Unders

Minute 2: 12 T2B

Minute 2: 10 Calorie Bike

Minute 4: 15 Barbell Rows (135, 95)

Minute 5: 10 Weighted Step-ups (24, 20) (45, 25)

*Score = Post on our fb page “What is Your goal for this year’s Open”

Extra Credit

Rolling Tricep Extensions: 3 x 15. Rest 30s

Reverse Barbell Curls: 3 x 12. Rest 30s.

@3030 Tempo.