CrossFit Belleville – WOD

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Warm up/Mobility

6 reps.

– DB Front Squat

– DB Walking Lunges (6 each leg)

– DB Push Press

– DB Renegade Rows (with push up) (6 each side)

– DB Hammer Curls

– DB Thrusters

– DB Front Squats

– DB Reverse Lunges

– DB RDLs

Strength

*Superset*

Rest 60s after one superset

1a) Weighted Close Grip Chin-up: 5 x 4.

Options: Added Weight

Bodyweight

Band Assisted

1b) Weighted Ring Dips: 5 x 5.

Options: Added Weight

Bodyweight

Band Assisted

Metcon

Metcon (Time)

4 Rounds of:

100 Single Unders

30 Walking Lunges (BW)

20 Renegade Rows (total reps)

10 DB Push Press

Rest 90s

*Athlete choice of DB weight today.

*Score = slowest split

20min cap

Extra Credit

Seated Low Band Cleans: 3 x 10

*External Shoulder rotation*

Rest 60s.