CrossFit Belleville – WOD

WarmUp

Tabata

1a) Single Unders

1b) Light DB Push Press

1c) DB Hammer Curls

1d) Double Under (or attempts)

Mobility/Prep

2 Sets of:

10 Push-ups

15 Banded Pull-aparts

20 Pushdowns

Weightlifting

Close grip Bench Press (EMOM 5×5 @ 55 %)

Speed Close Grip Bench Press:

Go up 5-10# from last weeks weight

Gymnastics

Rope Climb:

Accumulate 5-10 Reps.

Rx+:(Legless)

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

DB Skull Crushers : 3 x 15. Rest 60s.