CrossFit Belleville – WOD
WarmUp
6 Minutes For Quality With a Buddy
Buddy 1
Moderate Bike
Buddy 2
1 Round:
5 Push-up to Down Dogs
5 Pausing Barbell Bent Over Rows (2 Seconds on Chest)
5 Barbell Strict Press & Reach
*Switch Stations After Buddy Completes Full Round of 5-5-5*
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Mobility
Child’s Pose: 1 Minute
Wrist Stretch: 1 Minute
Gymnastics
15 Strict Handstand Push-ups
15 Strict Chest to Bar Pull-Ups
15-12-9:
Row Calories
Bike Calories
15 Strict Handstand Push-ups
15 Strict Toes to Bar
15-12-9:
Row Calories
Bike Calories
15 Strict Handstand Push-ups
15 Strict Pull-ups
*if not enough machines sub with same amount of Burpees or Box Jumps.
*Any combination
*For quality
*30min
Metcon
Aleve (Time)
For Time:
Buy-In: 50/35 Calorie Assault Bike
21-15-9
Shoulder to Overhead (135/95)
Pull-ups
Cash-Out: 50/35 Calorie Assault Bike
*16min cap
L3: 115/85
L2: 95/65, Assisted pullups
L1: 75/55, Ring Rows
Foam Party
5 minutes with a Foam Roller