CrossFit Belleville – WOD

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WarmUp

AMRAP 5

5 Squats

4 Lunges

3 Push ups to downward dog

2 Inchworm

1 Burpee

Accessory Work

#3 Rounds:

:30 Weighted Bulgarian Split Squat (Left)

:30 Max Unweighted Bulgarian Split Squats (Left)

:30 Weighted Bulgarian Split Squat (Right)

:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds

##AMRAP 6:

Max Single Dumbbell Strict Presses

On the Minute: 10 Sit-Ups

###3 Giant Sets: (15min)

9 Tempo Single Arm Bent Over Rows (Left)

21 Banded Good Mornings

9 Tempo Single Arm Bent Over Rows (Right)

21 Banded Pull Aparts

* The tempo for the single arm bent over rows is *3 seconds down + fast up*

Midline

Beach Season (AMRAP – Rounds and Reps)

AMRAP 15:

3 Push-ups

3 Reverse Burpees

3 Hollow Rocks

6 Push-ups

6 Reverse Burpees

6 Hollow Rocks



Add (3) Reps Per Round