CrossFit Belleville – WOD
WarmUp
0:30 Plank Shoulder Taps
0:30 Active Spiderman
0:30 Inchworm to Push-Up
0:30 Jumping Jacks
0:30 Knuckle Draggers
0:30 Single Unders
0:30 Hollow Hold
0:30 Arch Hold
0:30 Sit-Ups
BENCH PRESS
0:30 Pec Stretch on Wall (left)
0:30 Pec Stretch on Wall (right)
10 Knee Push Ups
10 Empty Barbell Bench Press
Feet flat on floor, full back on bench
Strength
Bench Press (5 x 4)
*Every 2 minutes
*Score = Lowest weight used for a working set
Metcon
Double Pits to Chesty (AMRAP – Rounds and Reps)
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar
Accessory Work
3 Sets of 10 Reps:
A. GHD Ab Rotations
B. Weighted Hip Extension
C. Banded Face Pulls
*12 minutes
Cool Down
1:00 Up Dog