CrossFit Belleville – WOD

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WarmUp

30 Seconds

Forward and Back Hops to Plate

Down Dog

In and Out Hops to Plate

Up Dog

Plate Ground to Overhead

Push-up Plank Hold

Plate Floor Presses

Hollow Hold

Hands on Plate Mountain Climbers

Arch Hold

Mobility

Chest Stretch on Post: 45 Seconds Each Side

Place hand below chest height on a post of a rig or wall. Rotate chest and body away from the hand to feel a stretch in the pec.

Dead Hang From Bar: 30 Seconds

Passively hang from a pull-up bar for 30 seconds. Take long, deep breaths and try to get as tall as possible.

Weightlifting

Bench Press (Build to a heavy triple)

*Make sure you have a spotter

*20 min

Metcon

Double Toed (AMRAP – Rounds and Reps)

AMRAP 12:

40 Double Unders

20 Push-ups

10 Toes to Bar

L3: 12 Push ups

L2: 40sec Attempts, 8 Push ups, knee raises

L1: 120 singles, Elevated pushups, Knee raises

Extra Credit

2 rounds

20 Banded Pullaparts

60sec Door frame stretch