CrossFit Belleville – WOD

WarmUp

Tabata (6min)

1a) Double Under or Attempts (4rounds)

1b) Air Squats (4rounds)

1c) Hollow Rock s (4rounds)

Mobility/Prep

Band Work

– Banded Pull-apart in front, behind neck, forhead height x

15 reps each

– Multi Grip Push-ups:

10 Close

10 Medium

10 Wide

Weightlifting

Close grip Bench Press (EMOM 5 x 5 @ 50%)

Speed CG Bench Press. Each set

should only take 5-6 seconds

to complete as there should

be no pausing between sets

Strength/Skill

1-Arm Arc DB Rows: 3 x 10 ea.

Metcon

Metcon (Time)

Every 5:00 x 3 Sets

50 Double Unders

50 Wallballs (20, 14)

L3: (40 Reps)

L2: (30 Reps) (14, 10)

L1: (25 Reps) (10, 8)

*DUs=x2 SUs

*Score = slowest split

Extra Credit

100 Single Arm Banded Pushdowns each