CrossFit Belleville – WOD

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WarmUp

200 Meter Run

25m Crab Walk

25m Straight Leg Bear Crawl

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded three way shoulder stretch

Door Stretch

Metcon Prep

Bench Press (EMOM 8 x 3 )

*building up to metcon weight

Metcon

Strict Lynne (AMRAP – Reps)

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-Ups

Rest 3:00 between rounds.

L3:L2:L1: pick weight/movement that you could do 12-15 repetitions when fresh

* The rest is just as important as the work, as it gives you

time to recover so you can maximize your scores each round.

Extra Credit

AMRAP 4

10 V-Ups

10 Superman