CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds

Single Unders

Air Squats

Single Unders

Front Squats

Double Unders

Push Press

Double Unders

Thrusters

20 Banded pull aparts

20 Lat pull downs

30sec door frame stretch

30sec Hamstring stretch (each)

Weightlifting

Bench Press (10-8-6-4-3-2-1)

*Find a heavy 1

*20min

Metcon

Wall-E (AMRAP – Rounds and Reps)

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

*On DB push press, switch arms every 5

L3: 35/25

L2: 25/15, 40sec attempts, 14/10

L1: 25/15, 90singles, 14/10

Extra Credit

3 rounds

20sec L-Hang

10 Scap pull-ups