CrossFit Belleville – WOD

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Warm up/Mobility

Run or Row 400 Meters

8min

Circle up. Go through each athlete having them choose 1 exercise that you will all perform 10 reps of as a group.

Foam roller

10 slow passes each lat

10 Slow passes thoracic spine

Metcon Prep

“Cindy Prep”

3 Sets as strict as possible:

3 Strict Pull-ups

6 Push-ups

9 Air Squats

15 Banded Pull-aparts

Rest 90s

“Mary Prep”

3 Sets as strict as possible:

3 Strict HSPU

6 Alt. Pistols

3 Strict Pull-ups

15 Banded Pull-aparts

Rest 90s

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Extra Credit

Seated DB Lateral Raises: 3 x 15. Rest 30s.

Banded Face-pulls: 3 x 25. Rest 30s.