New workout

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CrossFit Belleville – WOD

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WarmUp

2 Rounds

0:30 Easy Bike

0:30 Push-up to Down Dog

0:30 Easy Sit-Ups

With an Empty Barbell

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

3 Half Strict Presses, Pausing at eye level

[Straight line bar path]

1 Overhead hold :15

[Finish Position over the ear/midfoot]

Strength

Shoulder Press (5 x 4)

*lift every 2minutes

*keep all sets @75-80%

Metcon

Body Shop (AMRAP – Reps)

On the 3:00 x 10 Rounds:

500/400 Meter Row

Max Bodyweight Reps

Odd Rounds: Push-ups

Even Rounds: Sit-ups

*Score = Total Reps of Sit-ups + Push-Ups

Cool Down

1:00 Couch Stretch (each side)