CrossFit Belleville – WOD

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Warm up/Mobility

Rowling with a partner x 8 intervals.

– Rest partner will complete:

– 5 Yoga Push-ups

– 10 Air Squats

– 15s Foam Roll each lat

Strength

12min

a) Supinated Grip Barbell Rows: 4 x 8. Rest 45s.

b) Bar Dips: 4 x 8. Rest 45s.

Metcon Prep

10min

3 Sets of:

5 OHS

5 KBS

5 Lateral Burpees

Rest 60s.

*Working up to Metcon weight

Metcon

Metcon (Time)

30-20-10

Overhead Squats (95, 65)

Lateral Burpees over the bar

KBS (53, 35)

Calories on the Rower

L3: (75, 55)

L2: (65, 45) (35, 25)

L1: (45,35) (35, 25 Russian KBS)

20:00 Cap

Extra Credit

1a) Trap 3 KB Shrugs: 3 x 10-10-10. Rest 30s.

1b) Banded Hammer Curls: 3 x 15. Rest 30s.

1c) Hollow Rock + Hold: 3 x 10 + 10s. Rest 30s.