CrossFit Belleville – WOD

WarmUp

Run 400 Meters/Row 500m

20 Shoulder Taps

15 Wallballs

10 Push-ups

5 Burpees

Run 200 Meters/Row 250m

How To:

Rope Climb Technique

– J Technique

Gymnastics

Rope Climb: 4 x 2

– Adv: Legless

– Int: Legs

– Beg: Ring Rows w. pause at top: 4 x 8.

How To:

HSPU Scaling/Technique

Gymnastics

Handstand Push-up: 5 x 5.

– Adv: Strict or Deficit

– Int: Shoulder Press: 5 x 5

Metcon

Lungs (Time)

Run 400 Meters

21 Wallballs (20, 14)

21 Burpees

Run 400 Meters

15 Wallballs

15 Burpees

Run 400 meters

9 Wallballs

9 Burpees

L2: (14, 10)

L1: (10, 8) (Reps of 15-12-9)

22:00 Cap

Alternative:

– Running: 500m Row or 100-75-50 Dubs

Extra Credit

50 Banded Pull-aparts