CrossFit Belleville – WOD

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WarmUp

EMOM Warm-Up (No Measure)

6 min:

6 WallBall

5 Push ups

4 Medball Cleans

Mobility

Childs pose 1 min

Pigeon Pose 45sec each

Gymnastics

EMOM 10

ODD: Strict HSPUs x 3-5

EVEN: Strict Pull ups x 3-5

Metcon

Don’t weaken (AMRAP – Reps)

5 rounds x 5 minutes

400m Run on the top of every round.

Round 1: 29 Front Squats

Round 2: 29 Deadlifts

Round 3: 29 Back Squats

Round 4: 29 Deadlifts

Round 5: AMRAP Overhead Squats

RX: 135/95

L3: 115/80

L2: 95/65

L1: 75/55

Extra Credit

Banded Lat Pull Downs 5 x 6

If you have sticky points in your pull up or rope climb a great way to get through them is by doing strict form lat pull downs.