CrossFit Belleville – WOD

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Warm up/Mobility

Rowling with a partner x 8 intervals.

– Rest partner will complete:

#of burpees

– 5 Yoga Push-ups

– 10 Air Squats

– 15s Foam Roll each lat

Strength

*Supeset

1a) DB Neutral Grip Floor Press: 4 x 8.

1b) Double DB Bent-over Rows: 4 x 10. Rest 30s.

*Weights should be challenging

2) Banded Pulldowns: 4 x 15. Rest 30s.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 w. a partner:

250 Meter Row

10 Burpees over the Rower

*One athlete completes a full round at a time

L1: (Regular Burpees)

Extra Credit

1) DB Kickbacks: 3 x 12. Rest 30s.

– 2110 Tempo

2) Zottaman Curls: 3 x 10. Rest 30s.

– 3030 Tempo