Announcements
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CrossFit Belleville – WOD
WarmUp
2 Rounds
0:30 Easy Bike
0:30 Push-up to Down Dog
0:30 Easy Sit-Ups
With an Empty Barbell
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
3 Half Strict Presses, Pausing at eye level
[Straight line bar path]
1 Overhead hold :15
[Finish Position over the ear/midfoot]
Strength
Shoulder Press (5 x 4)
*lift every 2minutes
*keep all sets @75-80%
Metcon
Body Shop (AMRAP – Reps)
On the 3:00 x 10 Rounds:
500/400 Meter Row
Max Bodyweight Reps
Odd Rounds: Push-ups
Even Rounds: Sit-ups
*Score = Total Reps of Sit-ups + Push-Ups
Cool Down
1:00 Couch Stretch (each side)