CrossFit Belleville – WOD

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WarmUp

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
*12min

How To:

20 Second Dead Hang

15 Second Hollow Hold on Bar

10 Scap Pull-ups

2 Rounds

Gymnastics

Pull-ups (max Strict Pull ups)

*Quality of reps will be more important than quantity of reps

*Use bands if needed

Metcon

Metcon (AMRAP – Rounds and Reps)

Chin music

AMRAP 15:

5 Strict Pull-ups

10 Deadlifts (155/105)

10/7 Calorie Assault Bike/Row or Burpees

L3: 3 Strict Pull ups

L2: 3 Strict Pull ups, 115/85

L1: 5 Strict Ring Rows, 95/65

Extra Credit

3 x 8 Toes To Rings