CrossFit Belleville – WOD
WarmUp
With a partner:
20 Synchro Partner Wallballs
10 Burpees each over the medball
20 Walking Lunges each w. medball over head
10 Burpees each over the medball
20 synchro Partner Wallballs
How To:
HSPU
5min talk about form and scaling options
Weightlifting
Back Squat (Work up to 90% for 2 reps)
Metcon
Metcon (Time)
5 Sets of:
20 Wallballs (20, 14)
10 HSPU
Rest 1:00
Rx+:(Strict HSPU)
L3: (14, 10) (20 Push-ups)
L2: (14, 10) (15 Push-ups)
L1: (10, 8) (10 Push-ups)
15:00 Cap
Extra Credit
Accumulate 100 Banded Pull throughs
+ 50 KB Side Bends each side