Announcements

Our 4th Annual Summer Throwdown is back! August 26th Co-Ed, Scaled & Rx Divisions. Register NOW! www.crossfitbelleville.ca/summer-throwdown

CrossFit Belleville – WOD

WarmUp

10-8-6-4

Wallballs

S20H (Add weight each set)

Box Jump Overs

*This is done at slow pace to prepare for

metcon and get equipement ready to go.

Weightlifting

Close grip Bench Press (5 x 5)

– Up to a moderate heavy set of 5.

– This should not be a max.

– Pause for 1 ct on chest.

– Grip inside shoulders

How To:

Ring Dips Review + Skill

Scaling Options

1) Strict

2) Kipping

3) Band Assisted

4) Bar Dips

5) Push-ups

6) Box Push-ups

Metcon

75 (Time)

50 Wallballs (20, 14)

25 S20H (135, 95)

50 Box Jumps Overs (24, 20)

25 Wallballs

50 T2B

25 Ring Dips

50 Wallballs

L3: (115, 75)

L2: (14, 10) (95, 65) (20, 18) (K2C)

(Push-ups)

L1: (10, 8) (65, 35) (20, 15 Step-ups)

(Knee lifts) (Box Push-ups)

25:00 Cap

Extra Credit

Accumulate:

150 Banded Pull-aparts

150 Banded Pushdowns