CrossFit Belleville – WOD

View Public Whiteboard

Weightlifting

WarmUp

3 Sets

30 Seconds

Push-up to Down Dog

Hollow Hold

Air Squats

2 Sets

30 Seconds

Scap Pull-ups

Dumbbell Single Arm Strict Press (30 Seconds Each Side)

Dumbbell Goblet Squats

*Performed with 1 Light Dumbbell*

1 Set

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Power Clean/Front Squat/Thruster complex (Every 90sec x 9)

Build to a moderate 1

Metcon

Paypal (AMRAP – Reps)

Teams of 3

AMRAP 20:

30 Strict Pull-ups

40 Strict Dumbbell Presses (35s/25s)

50 Back Squats

Round 1: 155/105

Round 2: 185/135

Round 3: 205/145

Round 4: 225/155

Round 5: 245/165 (Max Reps)

*BS from the rack