CrossFit Belleville – WOD
WarmUp
0:30 Easy Bike
0:30 Active Samson Stretch
0:30 Inchworm to Push-Up
0:30 Easy Bike
0:30 Pec to Wall Stretch (right side)
0:30 Pec to Wall Stretch (left side)
10 Knee Push-Ups
5 Single Arm Dumbbell Bench Press (right arm)
5 Single Arm Dumbbell Bench Press (left arm)
-Shoulders/Hips stay square to the bench-
5 Double Dumbbell Bench, 5 Second Negative
-Elbows not flaring, Dumbbells stable at extension-
15 Double Dumbbell Bench at light weight
10 Double Dumbbell Bench at moderate/workout weight
Metcon
Pit Stop (AMRAP – Reps)
5 Rounds For Reps
1,000/800 Meter Bike
Max Unbroken Toes to Bar
1,000/800 Meter Bike
Max Unbroken Dumbbell Bench Press (50s/35s)
*Score = Total Reps of Toes to Bar + Total Reps of Bench Press
*35 Minute Time Cap
Cool Down
1:00 Banded Tricep Stretch (each side)