CrossFit Belleville – WOD

Warm up/Mobility

partner up:

2 Rounds

30sec easy Row

30sec push up to downward dog

30sec med Row

30sec active Samson

30sec hard Row

30sec cook Squats with OH Reach

Front Rack Stretch 1 min

Pigeon Pose 30sec / side

Banded Lat Stretch 30sec/side

Weightlifting

Bench Press (70% x 3, 80% x 3, 90% x 3+)

*percentages are taken of 90% of your 1RM

Metcon

Doce (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/85)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

L3: (115/85, 95/65, 75/55)

L2: (95/65, 75/55, 65/45) (15 Burpee Step Overs)

L1:(75/55, 65/45, 45/35) (15 Burpees)

Pull up accessory work

3 x Max OH Ring rows

3 x 8 OH Ring Rows.