CrossFit Belleville – WOD

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30 Seconds

PVC Bent Over Row

PVC Floor Press

Barbell Bent Over Row

Barbell Floor Press

Scap Pull-ups

Mountain Climbers

Ring Rows

Push-up to Down Dog


Banded Shoulder Distraction: 1 Minute Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Door Frame Stretch : 1min


Strict Lynne (AMRAP – Reps)

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-Ups

Rest 3:00 between rounds.

L3:L2:L1: pick weight/movement that you could do 12-15 repetitions when fresh

* The rest is just as important as the work, as it gives you

time to recover so you can maximize your scores each round.


Renegade of Squats (AMRAP – Reps)

3 Rounds at 115/85

1 min Front Squats

1 min rest

1 min Back Squats

1 min rest

1 min Air squats

1 min rest

L3: 95/65

L2: 75/55

L1: 55/45

*Score is slowest round