CrossFit Belleville – WOD
WarmUp
90sec Bike
30sec:** Easy
30sec:** Moderate
30sec:** Faster
45 Seconds Each
Upper Back Foam Roll
Banded Pass Throughs
Banded Pull Aparts
Banded Strict Press
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Barbell Thoracic Opener: 90 Seconds
5/3/1 – Wendler
Shoulder Press (3/3/3+)
Warm up sets
40% x 5/50%x5/60%x3
Working sets
70% x 3
80% x 3
90% x 3+
Front Squat (3/3/3+)
Warm up sets
40% x 5/50%x5/60%x3
Working sets
70% x 3
80% x 3
90% x 3+
Metcon
Ab-sured (Weight)
On the 3:00 x 5 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses
*Build in Strict Press Weight*
*score is your last weight