CrossFit Belleville – Mom Strong

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Accessory Work

Breathing Homework:

10 extended pistons

10 double pistons

10 (per side) side press

Warm-up

‘Love the way you lie’ song

Glute Bridge when Rihanna sings

Plank pushups on box or floor (depending on core weakness) when Eminem sings

Strength

4 Rounds

4 lap farmer carry

10 banded chest fly (practice Piston with this movement – inhale at neutral, exhale/lift pelvic floor on arm extension, inhale back)

– Rest 60-90 seconds between rounds

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

6 reverse lunge

8 pushups on box (maintain engaged core!)

10 Squats

12 bench dips

Cool Down

Shoulder mobility stretches with band