CrossFit Belleville – WOD

WarmUp

With a light Kettlebell:

10 Turkish Get-ups (total)

AMRAP 5:00 x 10 reps each

– Air Squats

– Lunges

– Push-ups

– Sit-ups

– Supermans

– Hollow Rocks

– Scorpions

Mobility/Prep

3 Way Banded Shoulder + Lat stretch x 20s each

Jerk Review

Weightlifting

Split Jerk (EMOM 10 x 2 @ 80%)

+5% from last week.

There should be no missed sets

Metcon

Metcon (2 Rounds for reps)

AMRAP 9:

1 Wallclimb

5 C2B Pull-ups

10 Calorie AB

15 Wallballs (20, 14)

Rest 2:00

AMRAP 9:

1 Rope Climb

5 T2B

10 Calorie AB

15 Wallballs

Rx+:(Legless RC)

L3: (Reg Pull-ups)

L2: (Half Wall Climb) (Jumping Pullups)

(14, 10) (20s AB)

L1: (Half WC) (Ring Rows) (10, 8) (15s AB)

Alternate Scaling

– Assault Bike: Sub 15 Cal row or 8 Burpees.

Extra Credit

3 Rounds of:

1 1/4 KB Tricep Extensions x 10

KB Hammer Curls x 10-12.