CrossFit Belleville – WOD

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Warm up/Mobility

Upper body Warm up (No Measure)

2 Rnds

6 Bent Over Row

6 Push Press

6 BB Curl

25 Banded Pull Aparts

Foam Roll Lats x 10 passes each

10 Thorasic Rotations

3 Way Banded Shoulder Stretch 30s/position

Strength

Close grip Bench Press (5 x 5 @50-60%, every 30s)

*All sets should be fast with zero hesitation.

*No one should be struggling with any of their sets.

Accessory Work

Banded Lat Pulldowns: 5 x 10. Rest 30s.

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
L3: (95, 65) (45, 25)

L2: (75, 55) (35, 25) (20, 15)

L1: (65, 45) (35, 25 Russian Swings) (20, 15 Step-ups)

Extra Credit

AMRAP 6:

10 Barbell Rows, supinated grip

10 Barbell Rollouts

20 Banded Tricep Pushdowns