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.