CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Bike

Active Spidermans

Single Arm Dumbbell Strict Press (30 Seconds Each Side)

Moderate Bike

Push-up to Down Dog

Single Arm Dumbbell Row (30 Seconds Each Side)

Faster Bike

Inchworm to Push-up

Single Dumbbell Goblet Reverse Lunges

Mobility

Couch Stretch: 45 Seconds Each Side

Pec Stretch: 45 Seconds Each Side

5/3/1 – Wendler

Bench Press (5/5/5+)

Warm up sets

40%-50%-60% x5

Working sets

65% x 5

75% x 5

85% x 5+

Metcon

Part time (Time)

3 Rounds:

12 Lateral Dumbbell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

10 DB Push Press -change every 5 -(70/50)

21/15 Calorie Assault Bike

*20min

After Party

3 Rounds

10 Slow ring Mountain Climbers (hands on Bench/feet in rings)

30sec Ring Plank Hold (Hands on Rings/Feet on Bench)