CrossFit Belleville – WOD

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Warm up/Mobility

Grab a foam roller and roll 1-2 inches trigger points x 30s each on:

– Thoracic Spine

– Lats

– Quads

– IT Bands

Partner up/ Barbell/DBs

5 Thrusters (each)

10 Renegade Rows

10 Air Squats

5 Push-ups

10 Thrusters

3 DB Man Makers

*All work is done by each athlete while the other rests.

Weightlifting

Bench Press (4 x 10 adding weight/ending at about 75%)

Superset with

DB Reverse Lunges: 4 x 6 ea

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 w. a partner:

Run/Row 100 Meters

10 Thrusters (95/65)

Rest 60s

AMRAP 8:

Run/Row 100 meters

10 Air Squats

7 Push-ups

Rest 60s

AMRAP 8:

Run/Row 100 Meters

3 DB Man Makers (50, 30)

*One athlete completes a full round at a time.

*Score = total reps

Extra Credit

AMRAP 8:

15 Banded Pushdowns

15 Banded Pulldowns

50mt. Farmer Carry, Heavy.