CrossFit Belleville – WOD
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
Weightlifting
DL/HPC/PJ Combo (EMOM 12)
Deadlift + Hang Power Clean + Push jerk
Build to a heavy one.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Foam Party
5 min to get to know your foam roller!