Announcements

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CrossFit Belleville – WOD

WarmUp

Teams of 2:

Row for distance in 8:00

*split however needed. Resting athlete completes:

8 Sit-ups

8 Walking Lunges

8 Light Russian Swings

*Rowing should be done at 50-60% effort

Mobility

Foam Roll x 8-10 slow passes each

– Lats

– Thoracic Spine

– Hamstrings

How To:

Rope Climb Skill Work

– Spend 10:00 Teaching the J Technique

or the technique of your choice.

Metcon

Metcon (Time)

Row 1k

30 KBS (53, 35)

30 Walking Lunges (BW)

3 Rope Climbs

Rest 3:00

Row 750 meters

20 KBS

20 Walking Lunges

2 Rope Climbs

Rest 3:00

Row 500 Meters

10 KBS

10 Walking Lunges

1 Rope Climb

Rx+:(70, 53) (Legless Rope Climb)

L3: (1-1-1 Rope Climb)

L2: (7 Strict Chin-ups Per Round Band

Assisted) (45, 25)

L1: (750, 500, 250m Row) (35, 25

Russian Swings) (10 Ring Rows per rd

for RC)

27:00 Cap

Extra Credit

5:00 of “Cooldown” in the form of static

stretching or perferred tissue work