CrossFit Belleville – WOD
Warm-up
Upper body Warm up (No Measure)
2 Rnds
6 Bent Over Row
6 Push Press
6 BB Curl
25 Banded Pull Aparts
Foam Roll Lats x 10 passes each
10 Thorasic Rotations
3 Way Banded Shoulder Stretch 30s/position
Mobility
25 Banded Pushdowns
25 Banded Pull-aparts
Weightlifting
Floor Press (EMOM 9 x 3 @60%)
– 1 ct pause on floor
– Change grip every 3 sets (close,medium, wide)
– Add only 5# from last week.
Strength
KB 1-Arm Row w. a rotation: 3 x 12 ea.
– pronated to neutral grip
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
12:00 Cap
Alternate Metcon:
For time:
100-80-60-40-20
Single Unders
30-20-15-10-5
Abmat Sit-ups
Extra Credit
Banded Hammer Curls: 3 x 25.