CrossFit Belleville – WOD

Warm up/Mobility

:30 Seconds (each movement)

Row

Jumping Jacks

Row

Push-up to Down Dog

Row

Active Spidermans

PVC Pass Throughs – 1 Minute

PVC Overhead Squats – 10 Slow Repetitions

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Weightlifting

Bench Press (75% x 5, 85% x 3, 95% x 1+)

*percentages are taken from 90% of 1RM

Metcon

Denim (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats (115/85)

*30/21 Calorie Assault

400 Meter Run

L3: (95,65)

L2: (30 Double Unders) (65,45)

L1: (100 Singles) (45,35)

Pull up accessory work

3 x max chin ups

L3/2/1: 3 x 8 assisted chin ups