CrossFit Belleville – WOD

WarmUp

light DBs

10 DB Front Rack Walking Lunges

10 Bent-over Double DB Rows

10 DB Push Press

10 Push-ups

*Go up in a weight and complete 1 more

round

Mobility

– 3 Way Banded Shoulder Stretch x 20s

each position

– Pec Stretch on Pull-up Rig x 30s each

side

Weightlifting

SUPERSET

Close grip Bench Press (w. a 1 count pause. 5 x 4)

– Grip just inside of shoulder width

– Add weight each set

Strength/Skill

Bent-over Supinated Grip Rows w. pause: 5 x 6.

-Add weight each set

– Pause 1 count at top of row

Metcon

Metcon (Time)

40-30-20-10

DB Snatch (50, 30)

Wallballs (20,14)

10:00 Cap

L3: (35,25)

L2: (30,20) (14,10)

Extra Credit

1a) DB Lateral Raises: 2 x 25.

1b) Banded Hammer Curls: 2 x 25.