CrossFit Belleville – WOD
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