CrossFit Belleville – WOD

WarmUp

20 Banded Pull-aparts

10 KB Push Press right arm

10 KBS Push Press left arm

20 Banded Pull-aparts

10 KB Rows right arm

10 KB Rows left arm

20 Banded Pull-ups

10 KB Windmills right arm

10 KB Windmills left arm

20 Air Squats

Mobility/Prep

Wall Slides: 2 x 10

Weightlifting

Bench Press (5 x 5 )

adding weight each set

Wide Grip Pull ups (5 x 5)

*Superset with Bench press

Metcon

Cold Wind Blows (Time)

4 RFT:

15 Overhead Squats (95, 65)

15 KBS (53, 35)

15 T2B

L3: (75, 55)

L2: (65, 45) (45, 25) (K2C)

L1: (35, 25 Goblet Squat) (35, 25

Russian Swing) (15 Abmat Sit-ups)

12:00 Cap

Extra Credit

1a) 1 1/4 KB Tricep Extensions: 3 x 10.

1b) KB Hammer Curls: 3 x 10.