CrossFit Belleville – WOD

WarmUp

Upper body Warm up (No Measure)

2 Rnds

6 Bent Over Row

6 Push Press

6 BB Curl

25 Banded Pull Aparts

Foam Roll Lats x 10 passes each

10 Thorasic Rotations

3 Way Banded Shoulder Stretch 30s/position

Strength

1a) Close Grip Chin-up Clusters: 4 x 2.2.2 (10s).

– Rest 10s between set of 2.

– Adv: Use added weight

– Int. Bodyweight

– Beg: Band Assisted.

*All sets should be challenging

1b) Single Arm DB Neutral Grip Push Press: 4 x 5 ea.

– Work up to a challenging weight

Metcon

Metcon (Time)

For time:

40-30-20-10-5

Air Squats

25-20-15-10-5

Barbell Rows (115, 75)

5-4-3-2-1

Wall Climbs

Rx+:(135, 95) (HSPU 10-8-6-4-2 in place of Wall Climbs)

L3: (65, 35)

L2: (55, 25) (Half Wall Climb)

L1 Metcon:

21-15-9

Air Squats

Russian KBS (53, 35)

Box Push-ups

16:00 Cap

Extra Credit

3 Rounds of:

10 Elbows out tricep extensions

15 Banded Face-pull aparts

16 1-Arm KB Squat (8 each)

*Rest as needed between sets.