CrossFit Belleville – WOD

WarmUp

Tabata : Single Unders

Band / BB

50 Banded Pull-aparts

30 Hollow Rocks

20 Yoga Push-ups

10 Supinated Grip BB Rows

5 Burpees

*Break these sets as needed

Mobility

– 3 Way Banded Shoulder Stretch x 20s each position

– Pec Stretch on Pull-up Rig x 30s each side

Weightlifting

**SUPERSET of antagonistic muscle-groups

Close grip Bench Press (w. a 1 count pause / 5 x 5)

– Grip just inside of shoulder width

– Add weight each set

Strength/Skill

Supinated Grip BB Rows: 5 x 6.

– Pause at top for 1 count

– Add weight each set

Metcon

Metcon (Time)

4 Rounds

12 Pull-ups

15 Box Jumps w. step down (24, 20)

21 Air Squats

30 Double Unders

Rest 1:00 between rnds

Rx+:(C2B Pull-ups)

L3: (10 Pull-ups per round)

L2: (Band Assisted Strict Pull-ups) (20, 15)

(Double Under attempts)

L1: (Ring Rows) (20, 15 Step-ups) (2x

single unders)

*Score = total time

18:00 Cap

Extra Credit

1a) DB Lateral Raises: 2 x 25.

1b) Banded Hammer Curls: 2 x 25.