CrossFit Belleville – WOD

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Warm up/Mobility

Foam Roll Lats + Thoracic Spine x 30s each

2 Rounds of:

7 Yoga Push-ups

15 Banded Pull-aparts

7 Yoga Push-ups

15 Banded Pull-aparts

20 Shoulder Taps

Weightlifting

Bench Press (1 RM)

Rest 2:00

Beginner: 5 x 5, adding weight each. Rest 2:00

Metcon Prep

5:00 Review Rope Climb + Scaling

2-3 Sets of:

1 Rope Climb (or 5 Strict Pull-ups)

Ring Muscle-up or Ring Dip Practice x 2-3 reps per set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

2/1 Rope Climbs

5/3 Ring Muscle-ups

200 Meter Run

Rx+: (2/1 Legless Rope Climb)

L3: (1 1/2 Rope Climb) (10/8 Ring Dips)

L2: (5 Strict Pull-ups) (15/12 Push-ups)

L1: (10 Ring Rows) (10/8 Box Push-ups)

*Alt. Scaling for 200m Run = 250m Row or 30s Bike

Extra Credit

1a) DB Pullovers: 3 x 10. Rest 30s.

1b) Landmine Rockstars: 3 x 30. Rest 30s.