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.