CrossFit Belleville – WOD

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Warm up/Mobility

Grab a lax ball and hit 1-2 trigger points x 30s each:

– Pecs

– Triceps

Then with a band and barbell:

10 BB Rows

10 Banded Pull-aparts

5 Push Press

10 Push-ups

5 S20H

10 Banded Pull-aparts

Weightlifting

Metcon

Floor Press (1RM)

in between sets perform Banded Pulldowns: 4 x 10. Rest 60s.

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

2/1 Rope Climb

5 C2B Pull-ups

15 S2OH (135, 95)

Rest 2:00

AMRAP 6:

Single Arm Farmer Carry x 25m ea. AHAP

15 Banded Pushdowns

10 Barbell Rows (135, 95)

Rx+:(Legless RC)

L3: (1 Rope Climb) (Regular Pull-ups) (115, 75)

L2: (2 Wall Climbs) (Band Assisted Pull-ups) (95, 65)

L1: (2 Half Wall Climbs) (10 Ring Rows) (75, 55)

Extra Credit

Trap 3 Raises: 3 x 12-15 ea. Rest 30s.

Reverse Barbell Curls: 3 x 10. Rest 30s. @3030 Tempo.