CrossFit Belleville – WOD

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WarmUp

30 Seconds

Banded Good Mornings

Box Step-ups

Banded Pull Aparts

Lateral Box Step-ups (15 Seconds Each)

Banded Pass Throughs

Lateral Hops Over Band

Body Positions

30-20-10

Hollow Hold Seconds

Arch Hold Seconds

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 45 Seconds

5/3/1 – Wendler

Shoulder Press (5/3/1+)

Warm up sets

40%x5/50%x5/60%x3

Working sets

75% x 5

85% x 3

95% x1+

Front Squat (5/3/1+)

Warm up sets

40%x5/50%x5/60%x3

Working sets

75% x 5

85% x 3

95% x1+

Metcon

Speed Limit (Time)

AMRAP 15:

Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups