CrossFit Belleville – WOD

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WarmUp

3 Rounds

**30 Seconds Each:**

PVC Pass Throughs

Inchworm to Push-up

PVC Overhead Squats

Active Samson

*Attempt to Get More Narrow on PVC Pipe with Each Round

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Lat Stretch: 1 Minute Each Side

Banded Pike Stretch: 1 Minute

Strength

Back Squat (EMOM 12 x 2 reps)

Sets 1-4: 70%

sets 5-8: 75%

sets 9 & 10: 80%

sets 11 & 12: 85%

Metcon

Grim Reaper (2 Rounds for reps)

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9

Thrusters (95/65)

Chest to Bar Pull-ups

L3: 75/55

L2: 75/55, Knee raises-Pull ups

L1: 55/35, Situps-Ring Rows

After Party

accumulate

12 Turkish get ups