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