CrossFit Belleville – WOD

WarmUp

2 Sets of:

5 Bent-Over Rows

5 Yoga Push-ups

5 Push Press

10 Band Pushdowns

10 Band Pull-aparts

Mobility/Prep

Wall Slides x 20 reps

Banded Lat Stretch x 1:00

Strength/Skill

Close Grip Chin-ups:

5 x 5. Rest 90s-2:00

– Banded

– Bodyweight

– Add additional weight.

– All 5 sets should be “work” sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Row 500 Meters

15 SDHP (53, 35)

15 Box Jumps w. step down (24, 20)

Rx+:(Add in 3/2 Ring Muscleups per round in addition to the other 3 movements)

L: (45, 25) (20, 15)

L1: (35, 25) (20, 15 Step-ups)

Extra Credit

DB California Presses: 3 x 15. Rest 30s.