CrossFit Belleville – WOD

WarmUp

Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence

Lunge/twist

Backwards jog

Shuffle

Double tap

Long Jump

belly up sprint

Belly down sprint

Mobility

Scorpion x 10

Wrist Stretch – 1 min

Weightlifting

Bench Press (1×5 @ 65%, 1×5 @ 75%, 1×5+ @ 85%)

*percentages are taken of 90% of 1RM

Metcon

harDTop (Time)

5 Rounds x 4min

500m Row

1 Round of “DT” (155/105)

“DT”:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

400m Run

20/15 Calorie Assault Bike

*Score is your slowest round

L3: (135/95)

L2: (115/85)

L1: (95/65)

Pull up accessory work

3 x Max Pull Ups

L3/2/1: 3 x failure (capped at 5) Negatives