CrossFit Belleville – WOD

WarmUp

30 Jumping Jacks

3 Rounds

10 Bent-over Rows

10 Push Press

5 Power Snatch

5 Yoga Push-ups

*Start with an empty bar and add light weight each set.

Mobility/Prep

2 Sets

15 Banded Pushdowns

15 Banded Pull-aparts

(1 set behind neck/1 set in front)

Weightlifting

Close grip Bench Press (1RM)

Take 6-8 sets to build to a max.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Up the Wall”

AMRAP 12:

1 Rope Climb

10 Wallballs (20, 14)

10 Power Snatch (75, 55)

Rx+:(Legless RC) (95, 65)

L3: (65, 35) (3 Strict Pull ups)

L2: (55, 25) (3 Strict banded Pull ups)

L1: (45, 25) (8 Ring Rows)

Extra Credit

Rolling Tricep Extensions: 3 x 15.