CrossFit Belleville – WOD

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Warm up/Mobility

Foam Roll Lats x 30s each

3 Rounds

5 Hang Muscle Cleans

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

Rest 40-60s, add light weight each round.

Weightlifting

Push Press (EMOM 6 x 3 @70-75%)

Gymnastics

*Superset

3 Rounds

L-Sit Hang: 15s.

Handstand Hold: 20s.

Rest 30s.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 Pull-ups

12 S20H (155, 105)

30/25 Calorie Row

Rx+:(C2B Pull-ups) (185,125)

L3: (135, 95)

L2: (115, 75) (Jumping Pullups)

L1: (95, 65) (Ring Rows per round)

Extra Credit

1b) Barbell Curls w. shoulder raise: 3 x 12. No rest.

1c) Single Leg Pallof Press: 3 x 8 ea. Rest 60s.