CrossFit Belleville – WOD

WarmUp

Abmat Pizza game

*2 Burpee penalty for drops

Mobility/Prep

Tissue Work, 10 passes each.

– Lats

– Thoracic Spine

– Quads

– Adductors

Metcon

Metcon (Time)

4 RFT w. a partner:

2 Rope Climbs

20 Front Rack Reverse Lunges (115, 75) (10/leg)

20 Push-ups

1k Row/800m Run/200DUs

Rx+:(Legless RC)

L3: (95, 65)

L2: (10 BA Chin-ups per RC)

(75, 55) (Box Push-ups)

L1: (10 Ring Rows per RC)

(65, 35) (Box Push-ups)

35:00 Cap.

One person works at a time.

Extra Credit

50-100 Banded Pushdowns

50-100 Banded Pull-aparts