CrossFit Belleville – WOD

WarmUp

Limber 11

Weightlifting

Box Squat (EMOM 8 x 3 @75%)

Make sure people are sitting back on the box (bench) and not using the stretch reflex. These are not touch & go. Wide stance = Vertical shins. People should feel these in their HIPS.

Metcon

Oceanside (Time)

4 RFT:

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

30 Wallballs (20, 14)

15 C2B Pull-ups

L3: (Regular Pull-ups)

L2: (20, 15) (14, 10) (Jumping Pull-ups)

L1: (20, 15) (10, 8) (Ring Rows)

15:00 Cap

Extra Credit

GHD Back Extensions: 3 x 15

(squeeze glutes at top for 1 ct).

or Accumulate 3:00 of X-Band Walks