CrossFit Belleville – WOD
WarmUp
* 1:00 Squat Hold
* 1:00 Child’s Pose
**AMRAP 10:00 (Rolling Warm-Up)**
* 5 Squats –> 5 WB Front Squats + Press –> 5 Wall Balls
* 5 Box Step-Ups –> 5 Box Jumps –> 5 Box Jumps
* 5 Cal Assault Bike –> 4 Cal Bike —> 3 Cal Bike
* 5 Kip Swings –> 5 Kip Knees to Chest –> 5 Toes-to-Bar
* 3-5 Strict Pull-Ups –> 5 Kipping Pull-Ups –> 5 Chest-to-Bar
*(Every new round, move to the progression following the ‘–>’ )*
Accessory Work
EMOM 12
Min 1: Plank
Min 2: Abmat situps
Min 3: V-ups
Min 4: 30sec Superman Hold
Metcon
Screwball (AMRAP – Rounds and Reps)
AMRAP 20:
50 Wall Balls (20/14)
40 Box Jumps (24″/20″)
30/24 Calorie Assault Bike
20 Toes to Bar
10 Bar Muscle-ups