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