CrossFit Belleville – WOD

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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