CrossFit Belleville – WOD

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WarmUp

30 Seconds

Single Unders

Alternating Shoulder Taps

Banded Pass Throughs

Single Unders

Push-up to Down Dog

Banded Pull Aparts (Palms Down)

Single Unders

Inchworm to Push-up

Banded Pull Aparts (Palms Up)

Static Holds

Hold For Max Time in 60 Seconds Window in 1 of the Following:

1. Ring Top Support Hold (Top of Ring Dip)

2. Handstand Hold on Wall

3. Push-up Plank Hold (On Hands)

Mobility

Pec Stretch on Wall: 30 Seconds Each Side

Table Top Stretch: 1 Minute

5/3/1 – Wendler

Bench Press (3 x 5)

Deload Week

40% x 5

50% x 5

60% x 5

*12min

Metcon

Bubbles (AMRAP – Reps)

AMRAP 12:

10 Burpees

25 Double Unders

Finisher

3 Sets for Max Reps (Choose 1):

Max Strict Handstand Push-ups

Max Strict Ring Dips

Max Push-ups

*10 minutes to work through the strict gymnastic movement of your choice

* 2-3 minutes of rest should be plenty of time to reload between the 3 sets

* To get an accurate assessment of these movements, preserve strict movement and full range of motion to the best of your ability