CrossFit Belleville – WOD

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With a Partner

3 Minutes:

**Buddy 1:** 1:30 Banded Lat Stretch (45 Each Side)

**Buddy 2: **1:30 Active Divebombers

*Switch Stations at the 1:30 Mark*

3 Minutes:

**Buddy 1:** AbMat Sit-ups

**Buddy 2:** 100 Meter Run

*Switch Stations When Buddy is Back From Run*

3 Minutes:

**Buddy 1:** Hollow Hold

**Buddy 2: **20 Lateral Hops Over Dumbbell

*Switch Stations When Buddy is Done With Hops*


Strict Pull ups (build to a heavy single strict weighted pull-up )

*12 Minutes

*You can use dumbbells, kettlebells, medicine balls,

* If you aren’t quite ready to add weight, this is a good opportunity to go with a light band or even go for your first strict pull-up

* Really the goal is to pull more weight up, even if that means dropping the usual band resistance

* For these reps, let’s go with the traditional pull-up grip (palms facing away)


Sleeping Bell (Time)

4 Rounds:

15 Strict Pull-ups

200 Meter Run

30 AbMat Sit-ups

200 Meter DB Run (50/35)


L3: 8 pullups

L2/1: Banded pullups, lighter DB

Extra Credit

**Foam Roll Lats:** 2 Minutes Each Side

**Foam Roll Calves:** 2 Minutes Each Side