CrossFit Belleville – WOD



Squat Thrusts


Air Squats

Hollow Rocks


50 Banded Pull-aparts

30 Banded Pushdowns

3-Way Banded Shoulder/Lat Stretch x 20s each position


1a) Shoulder Width Grip Pull-up Clusters: 4 x 2.2.2 (10s). Rest 90s.

– Rest 10s between set of 2.

– Adv: Use added weight

– Int. Bodyweight

– Beg: Band Assisted.

*All sets should be challenging. Similar to last week, but done with a pronated grip.

1b) DB Neutral Grip Floor Press: 4 x 5.


Pick one.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Extra Credit

3 Rounds of:

10 DB Rolling Tricep Extensions

15 Banded Face Pull-aparts

20 1-Arm KB Squat (10 each side)