Announcements

Kombucha Workshop is February 9th! Have you signed up? Come out, learn more and make your very own brew! Presented by Pyramid Ferments from PEC
Open Prep this Saturday with a Pullup & Toes to Bar 90 minute Clinic! Sign up today!

CrossFit Belleville – WOD

Warm up/Mobility

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/Skill

*Superset

1a) Barbell Rows: 4 x 6.

1b) Rollback Tricep Extensions: 4 x 10. Rest 60s.

Metcon Prep

Rope Climb Technique: 10 minutes on RC technique and review scaling options.

Metcon

Metcon (Time)

4 RFT:

15 DB Thrusters (50s, 35s)

3/2 Rope Climbs

Rest 60s.

Rx+: (Legless Rope Climbs)

L3: (2/1 Rope Climbs)

L2: (6 Band Assisted Strict Chin-ups per Rope Climb) (35, 20s)

L1 Metcon:

4 RFT:

10 DB Thrusters (25s, 15s)

8 Ring Rows

6 Squat Thrusts

Rest 60s.

12:00 Cap

Extra Credit

3 Rounds of:

12 Seated DB Cleans

12 DB Hammer Curls

25 Banded Pull-aparts

*Rest as needed between sets.