CrossFit Belleville – WOD
WarmUp
10-8-6-4-2
Squat Thrusts
Push-ups
Air Squats
Hollow Rocks
Band
50 Banded Pull-aparts
30 Banded Pushdowns
3-Way Banded Shoulder/Lat Stretch x 20s each position
Strength
1a) Shoulder Width Grip Pull-up Clusters: 4 x 2.2.2 (10s). Rest 90s.
– Rest 10s between set of 2.
– Adv: Use added weight
– Int. Bodyweight
– Beg: Band Assisted.
*All sets should be challenging. Similar to last week, but done with a pronated grip.
1b) DB Neutral Grip Floor Press: 4 x 5.
Metcon
Pick one.
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
3 Rounds of:
10 DB Rolling Tricep Extensions
15 Banded Face Pull-aparts
20 1-Arm KB Squat (10 each side)