CrossFit Belleville – WOD
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