CrossFit Belleville – WOD

WarmUp

7min EMOM

7WB

7AtomicSitups

How To:

1) Rope Climb Technique

– J Technique

Rope Climb: 4 x 2.

– Adv: Legless

– Int: Legs

– Beg: Ring Rows w. pause at top: 4 x 8.

How To:

HSPU Scaling/Technique

Handstand Push-up: 5 x 5.

– Adv: Strict or Deficit

– Int: Shoulder Press: 5 x 5

– Beg: DB Shoulder Press: 4 x 8

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

45 Double Unders

15 Thrusters (75, 55)

L3: (30 DU’s) (65, 45)

L2: (60s Attempts) (55, 35)

L1: (60 Singles) (45, 25)

Extra Credit

Banded Face Pulls 50-100