CrossFit Belleville – WOD
Warm-up
**EMOM 6**
Min. 1 | :45 row (slow)
Min. 2 | 8 RDL + 8 barbell rows
Min. 3 | :45 row (moderate)
Min. 4 | 8 RDL + 8 presses
Min. 5 | :45 row (hard)
Min. 6 | 8 x (1 muscle clean and 2 presses)
Skill
**3 sets:**
:20 plank hold (push-up position)
10 push-ups
5 piked push-ups
– Rest 1:30 between sets.
*8 minutes
Metcon
Metcon (Time)
– RX –
4 rounds for time:
400/500-m row
15 push presses (95/135 lb)
– INTERMEDIATE –
4 rounds for time:
400/500-m row
15 push presses (65/95 lb)
– BEGINNER –
4 rounds for time:
300/400-m row
15 push presses (35/45 lb)
*17 minutes
Cool Down
**Accumulate:**
1:00 banded shoulder stretch/side
1:00 couch stretch/side