CrossFit Belleville – WOD
WarmUp
Active Stretch
:30 Spiderman Hold (each side)
:30 Hamstring Scoop Stretch (each side)
:30 In-Place Standing Quad Stretch (each side)
3 Rounds
5 Push-Ups
5 Squats
3 Rounds (add weight each round to your Metcon weight)
4 reps
Deadlift
Power Clean
Metcon
Fish out of Water (Time)
2,000 Meter Row
then..
10 Rounds of “Heavy Chief”
1 Round of “Heavy Chief”:
3 Power Cleans (185/135)
6 Push-ups
9 Air Squats
L3: 155/105
L2: 135/95
L1: 95/65
*20min cap
* Alternative Options: Bike 4000m // Run 1-mile
Metcon
Metcon (Time)
5 Rounds
200m Run
20 Box Jumps
20 Situps
*20 Min cap
Equipment Free
Metcon (Time)
Run 1-mile
Then 10 Rounds of:
3 Reverse Burpees
6 Push-Ups
9 Air Squats
*20 Min Cap
Cool Down
1:00 Child’s Pose
1:00 Couch Stretch (each side)
:30 Chest Strech (each side)