CrossFit Belleville – WOD

WarmUp

DB Power Snatch Review

10 DB PS ea

20 Mtn Climbers

10 Air Squats

Box Jump Review

(stepping down vs rebounding)

Mobility

Foam Roller x 10 passes

– IT Bands

– Lats

– Quads

– Thoracic Spine

How To:

Rope Climb Skill Work +

Hollow Hold

*Spend 10:00 teaching the j-technique + the hollow body position

Strength/Skill

EMOM 10:

ODD Minutes: 1 Rope Climb or Scaling Option.

Adv: Legless RC

EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold

Metcon

Metcon (AMRAP – Reps)

AMRAP 18:

40 Mountain Climbers

30 Air Squats

20 DB Power Snatch (10 ea.)

10 Box Jumps w. Step down (24, 20)

*Athlete choice of DB weight

Extra Credit

100-150 Banded Pull-aparts