CrossFit Belleville – WOD
Grab a foam roller and roll 1-2 inches trigger points x 30s each on:
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
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.
1a) DB Neutral Grip Bench Press: 4 x 6. Rest 45s.
1b) 1-Arm DB Rows: 4 x 8 ea. Rest 45s.
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)
*Score = total reps
Rx+:(Legless Rope Climbs)
L2: (Band Assisted Strict Pull-ups) (14, 10)
L1: (Ring Rows) (10, 8)
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.