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CrossFit Belleville – WOD

WarmUp

Upper body Warm up (No Measure)

2 Rnds

6 Bent Over Row

6 Push Press

6 BB Curl

25 Banded Pull Aparts

Foam Roll Lats x 10 passes each

10 Thorasic Rotations

3 Way Banded Shoulder Stretch 30s/position

Strength

Done as a Superset.

1a) Close Grip Chin-up:

Rx: Work up to a 1RM Weighted.

L3: Accumulate 15 Challenging reps. Add weight if able.

L2: 5 x 5 at bodyweight.

L1: Band Assisted: 5 x 5.

1b) Ring Dips:

Rx:Add weight and work up to a challenging set of 3.

L3: 5 x 5 at bodyweight.

L2: Box Dips at bodyweight, 5 x 5.

L1: Box Dips: 4 x 3.

Metcon

75 (Time)

50 Wallballs (20, 14)

25 S20H (135, 95)

50 Box Jumps Overs (24, 20)

25 Wallballs

50 T2B

25 Ring Dips

50 Wallballs

L3: (115, 75)

L2: (14, 10) (95, 65) (20, 18) (K2C)

(Push-ups)

L1: (10, 8) (65, 35) (20, 15 Step-ups)

(Knee lifts) (Box Push-ups)

25:00 Cap

Extra Credit

a) Banded Hammer Curls: 3 x 15.

b) DB Pull-over: 3 x 12.

c) Side Plank Crunch: 3 x 10 ea.