CrossFit Belleville – WOD
WarmUp
2 Rounds
30 Seconds Each:
**Station 1:** Bike (Increasing Intensity Each Round)
**Station 2:** Inchworms
**Station 3:** Shoulder Taps
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
5/3/1 – Wendler
Deadlift (5/3/1+)
Warm up sets
40%x5/50%x5/60%x3
Working sets
75% x 5
85% x 3
95% x1+
Metcon
Buckle Up (Calories)
AMRAP 5:
60 Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
30 Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
60 Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row
*Score is total Calories-all 3 rounds-