CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Bike

Push-up Plank Hold (On Hands)

Active Spidermans

Banded Pass Throughs

Moderate Bike

Hollow Hold

Inchworm to Push-up

Banded Pull Aparts

Faster Bike

Alternating Bird Dogs

Push-up to Down Dog

Banded Tricep Press Downs

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

Bench Press (5/5/5+)

Warm up sets

40% x5- 50% x5- 60%x3

Working sets

65% x 5

75% x 5

85% x 5+

Metcon

Swole Cycle (AMRAP – Reps)

Tabata:

Strict Pull-ups

Assault Bike Calories

Push-ups

Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

* Complete all 8 rounds at one movement before switching to next

* For example, you will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the bike

* The score today is total reps added up across all 4 stations