CrossFit Belleville – WOD

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WarmUp

EMOM Warm-Up (No Measure)

6 min:

6 WallBall

5 Push ups

4 Medball Cleans

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Lat Stretch – 1 Minute Each Side

Banded X-Walks 10 each direction

Strength

Deadlift (EMOM 9 @ 70% x 3 TNG)

Metcon

Spin Cycle (AMRAP – Rounds and Reps)

AMRAP 18:

3 Rope Climbs

20/14 Calorie Assault Bike

60 Double Unders

L3: 2 Rope Climbs, 40 Double Unders

L2: 1 Rope Climb, 60sec Double attempts

L1: 3 Strict Pull ups per Rope Climb, 180 Single unders

Extra Credit

accumulate

30 Barbell Rows

20 Barbell curls