CrossFit Belleville – WOD

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Warm up/Mobility

3-Way banded shoulder Lat Stretch x 20s each position,

Grab a light DB +Band

5 DB Push Press right and then left arm

20 Banded Pull-aparts

5 DB Rows right and then left arm

20 Banded Pull-aparts

6 Alt. DB Snatch from the Floor

6 Burpees

20 Banded Pull-aparts

Strength

*Superset

Close grip Bench Press (4 x 8 )

Ring Rows w. a pause: 4 x 10. Rest 60s

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

14 DB Snatch from the Floor alternating (50, 35)

7 Burpees

L3: (40, 25)

L2: (30, 15)

Beginner:

AMRAP 7:

10 Russian KBS (53, 35)

5 Burpees OR Squat Thrusts

Extra Credit

1a) 1 1/4 KB Tricep Extensions: 4 x 10. Rest 30s.

1b) Banded Plank Rows: 4 x 10 ea. Rest 30s.