CrossFit Belleville – WOD
WarmUp
20 Jumping Jacks
:30 on the rower *JUST LEGS*
20 Mountain Climbers
:30 on the rower *LEGS and BACK*
20 Alternating Jumping Lunges
:30 on the rower *LEGS /BACK/ARMS*
(22-24 Strokes per minute pace)
20 Knee Tuck to Elbow in Plank Position
:30 on the rower
(26-30 Strokes per minute pace)
20 Air Squats
:30 on the rower
(35-40+ Strokes per minute pace)
Accessory Work
EMOM 10:
2 Wall Walks
– Move slowly through both reps, no sliding down the wall.
Metcon Prep
**Rope Climb Progressions and set up for WOD | 8:00**
Metcon
Purple (Calories)
5 Rounds For Calories:
AMRAP 2:
2 Rope Climbs
Max Calorie Row
– Rest 3:00 between rounds
– LEVEL 2 –
5 Rounds For Calories:
AMRAP 2:
1:00 Rope Climbs
Max Calorie Row
– Rest 3:00 between rounds
– LEVEL 1 –
5 Rounds For Calories:
AMRAP 2:
6 Rope Pull-to-Stands
Max Calorie Row
– Rest 3:00 between rounds