CrossFit Belleville – WOD

WarmUp

40 Mountain Climbers

100 Single Unders,

Light Dumbbell

– 10 Alt DB Snatch from Floor

– 10 DB Push Press ea arm

– 10 DB Rows ea arm

– 10 DB Windmills ea arm

– 10 Push-ups

Mobility

2 Rounds

25 Banded Pushdowns

25 Banded Pull-aparts

Weightlifting

Push Press (Find today’s 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

20 Alt. DB Snatches (50, 35)

20 Wallballs (20, 14)

Rx+:(Complete 2 Ring Muscle-ups each round in addition to the work above)

L2: (35, 25) (14, 10)

L1: (25, 20) (10, 8)

Extra Credit

1a) KB Hammer Curls: 3 x 10.

1b) 1 1/4 KB Tricep Extensions: 3 x10