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



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 (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.