CrossFit Belleville – WOD
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