CrossFit Belleville – WOD

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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