CrossFit Belleville – WOD
WarmUp
AMRAP 10
(10 reps of each):
Sit-ups
Single Unders
Banded Pass Throughs
V-Ups
Single Under Skier Hops (Side to Side)
Banded Pull aparts
Partial ROM GHD Sit-ups
Single Under Left Leg
Banded Overhead Press
GHDs
Single Under Right Leg
Banded Overhead Squats
Skill
5 Sets:
8 False Grip Ring Pull-ups
:10 Ring Pull-up Hold
:90sec Rest after each set
Metcon
Annie on Roids (Time)
– RX –
For Time:
50-40-30-20-10
Double Unders
GHD Sit-ups Weighted Situps (55/35)
– INTERMEDIATE –
For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
GHD Sit-ups or Weighted Situps (35/25)
– BEGINNER –
For Time:
50-40-30-20-10
Single Unders
Sit ups
*15 minutes
Cash Out
Accumulate:
25 GHD Hip Extension
20 GHD Back Extensions
15 GHD Hip & Back Extensions
Cool Down
3 Sets:
:30 Cobra Stretch
10 Alternating Hamstring Scoop Stretch