CrossFit Belleville – WOD

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Warm up/Mobility

Foam Roll x 20s each:

– IT Bands, Lats, Thoracic Spine

Then,

Abmat Pizza game

*For each drop complete

5 Air Squats

5 Abmat Sit-ups

20 Mountain Climbers

Weightlifting

Speed Bench Press (EMOM 9 x 3 @50%)

*These need to be explosive.
– Change Grip every 3 sets ie. close, medium, and wide grip.

Accessory Work

Banded Alphabet: 2 Sets on each side. Rest 60s.

– Small letters with these + squeeze abs hard!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 28 w. a partner:

800 Meter Run

50 Air Squats

50 KBS (53, 35)

*One person works at a time.

Extra Credit

Finisher:

AMRAP 6:

10 Deadbugs

20 Banded Leg Curls each

30s Side Plank (15s each side)