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CrossFit Belleville – WOD

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WarmUp

2 Rounds

30 Seconds Each

Assault Bike

Arch Hold

Straight Leg Sit-ups

PVC Z-Press

PVC Pass Throughs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

5/3/1 – Wendler

Bench Press (5/5/5+)

Warm up Sets

40% x 5

50% x 5

60% x 3

Working sets

65% x 5

75% x 5

85% x 5+

*Remember to add 5lbs on your 1RM

Metcon

Kick,Push (AMRAP – Reps)

AMRAP 12:

3 Push Presses (115/85)

3 Toes to Bar

3 Calorie Assault Bike

6 Push Presses (115/85)

6 Toes to Bar

6 Calorie Assault Bike



[Add 3 Reps Every Round]