CrossFit Belleville – WOD

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Warm up/Mobility

Grab a foam roller and roll 1-2 inches trigger points x 30s each on:

– Quads

– Hamstrings

– Calves

– Lats

Then with a partner complete (medball and light KB):

30 Partner Wallballs

30 Partner Chest passes

30 Medball Cleans

30 Hollow Rocks

8 TGU (2 ea arm for each athlete)

*One person works

Gymnastics

15min

Ring or Bar Muscle-ups:

Rx+: 10 x 2-3, every 60s.

Rx: 8 x 2-3, every 90s.

L3: 6 x 1-2, every 90s.

L2: 6 sets of Ring Muscle-ups Transitions + 5-8 Push-ups after each set.

L1 Strength:

1a) DB Neutral Grip Bench Press: 4 x 6. Rest 45s.

1b) 1-Arm DB Rows: 4 x 8 ea. Rest 45s.

Metcon

Metcon (AMRAP – Reps)

3 Rounds of:

1:00 Rope Climbs or Strict Pull-ups

1:00 of Hollow Rocks

1:00 Single Unders

1:00 Wallballs (20, 14)

1:00 TGUs (alternate arms)

1:00 Rest

*Score = total reps

Rx+:(Legless Rope Climbs)

L2: (Band Assisted Strict Pull-ups) (14, 10)

L1: (Ring Rows) (10, 8)

Extra Credit

Zig Zag Farmer Carry: Max Distance in 4:00

*This is a farmer carry where athletes will walk in a zig-zag pattern instead of straightforward. This will increase the demand on the entire body.