CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Bike

Push-up to Down Dog

Banded Pull-Aparts

Moderate Bike

Front Plank

Banded Pull-Aparts

Faster Bike

Shoulder Taps

Banded Pull-Aparts

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Strength

Bench Press (Heavy set of 3)

*20min

Metcon

Swole Cycle (AMRAP – Reps)

Tabata:

Strict Pull-ups

Assault Bike Calories

Push-ups

Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

* Complete all 8 rounds at one movement before switching to next

* For example, you will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the bike

* The score today is total reps added up across all 4 stations

Extra Credit

Superset

3 sets

12 Banded Tricep Push downs

4 Strict Pull ups