CrossFit Belleville – WOD
WarmUp
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
Mobility
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
Metcon
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.
Finisher
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