CrossFit Belleville – WOD

WarmUp

Rowling x8 Rounds

Penalty = burpees

Mobility/Prep

3 Way Banded Shoulder/Lat Stretch

20 Alt. DB Curls to Warm-up Biceps

Strength/Skill

EMOM 15:

Minute 1: 4 Strict Pull-ups

Minute 2: 7 Close Grip Push-ups

Minute 3: 20 Russian Twists

Metcon

Metcon (Time)

5 Rounds of:

12 Lateral Burpees over the Bar

12 Push Press (115, 75)

Rx+:(15 Reps) (135, 95)

L3:(95, 65)

L2: (Burpees) (75, 55)

L1: (10 Reps ) (65, 35)

18:00 Cap (total time)

Extra Credit

Banded Pushdowns x 100-