CrossFit Belleville – WOD

WarmUp

Foam Roll Lats x 10 Passes each

Barbell and a band:

3 Rounds

– 7 Rows

– 7 Push Press

– 20 Banded Pushdowns

– 20 Banded Pull-aparts

How To:

Bench Press 5min

Rope Climb 5min

Weightlifting

Bench Press (1RM)

Metcon

Metcon (Time)

3 Rope Climbs

21 Burpees

21 KBS (53, 35)

3 Rope Climbs

15 Burpees

15 KBS

3 Rope Climbs

9 Burpees

9 KBS

Rx+:(Legless Rope Climbs)

L3: (2-2-2 Rope Climbs) (45, 30)

L2: ( Strict Chin-ups x 7 reps each round) (35, 25)

L1: (Ring Rows x 10 reps each round)

(15-12-9 Burpees) (35, 25 Russian Swings)

15:00 Cap

Extra Credit

Accumulate:

50 KB Tricep Extensions

90 Rusian Twists w. plate