CrossFit Belleville – WOD

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Game

Pizza Game

*4min

*All rules apply

Shoulder TLC (No Measure)

2min Foam Roll Lats/T-Spine (all directions)

T-Spine rotation Sequence x5/side

Hand behind back

Hand behind the head

Hand extended forward, palm towards the ceiling

Plank to downward dog

Wall slides (or Floor slides) x 10

Ys, Ts, Ws (on floor) x 10

Weightlifting

20min

Shoulder Press (1 x 1 (work up to a heavy one))

Metcon

Metcon (AMRAP – Reps)

AMRAP 11

2 Push Press (115,85)

2 Toes to Bar

4 Push Press

4 Toes to Bar

6 Push Press

6 Toes to Bar

……….

*continue adding 2 reps each time

RX+ : (155,125)

L3: (95,65)

L2: (75,55) (Knee raises)

L1: (55,45) (Sit Ups)

Extra Credit

3 rounds/Superset

Pallof Presses x 10 each side

Candlesticks x 10