CrossFit Belleville – WOD
WarmUp
**Set 1**
20 Strokes using arms only
10 Push-ups to Down Dog
**Set 2**
20 Strokes using arms and body only
:10 Top of Ring Dip Support
:10 Bottom of Ring Dip Support
* Place feet on the ground during ring support drills if you are unable to support yourself on the rings.
**Set 3**
20 Strokes using arms, body, and half slide.
10 Jumping Ring Dips or Foot Assisted Dips
**Set 4**
20 Strokes using arms, body, and full slide.
5-10 Ring Dips, Foot Assisted Dips, or Box Dips
**Turkish Get-up Progression **
1) Start on your back with one arm extended. Plant the foot of the loaded side.
2) Push with the flexed leg and free arm to a seated position.
3) The extended leg then moves through and back into a lunge.
4) Then stand to full hip and leg extension to complete the lift.
* Throughout the entire lift, keep the loaded arm locked out and your eyes on the load through the entire lift.
Warm up to your metcon weight
*15 minutes
Metcon
Taste of Turkey (AMRAP – Rounds and Reps)
-RX-
AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)
– INTERMEDIATE –
AMRAP 20:
15/10 Calorie Row
10 Ring Dips
10 DB Turkish Get-ups (35/20#)
– BEGINNER –
AMRAP 20:
10/6 Calorie Row
15 Leg-Assisted Ring Dips
10 DB Turkish Get-ups (10/5#)
Skill
3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB
*12 Minutes
Cool Down
:90 Reach, Roll, and Lift
:90 Seated Torso Twist / Side
:90 Frog Stretch