CrossFit Belleville – WOD
WarmUp
10 ATY Raises
20 Hand Release Push-ups
30 Shoulder Taps in Plank
40 Skier Jacks
Try to get hips as high as possible and feet as close to hands as possible. Keep the hips up on the crab walk.
:20 Bear Crawl
:20 Pike Hold
:20 Crab Walk
:20 Pike Push-ups
:20 Plank Hold
Rest :10
:20 Pike Hold
Rest :10
:20 Handstand Hold
Rest :10
:30 Air Squats
:20 Bear Crawl
Rest :10
:20 Handstand Hold
Rest :10
:20 Wall Walk
Rest :10
:30 Air Squats
:20 Pike Push-ups or Push-ups
Rest :10
:20 Handstand Push-up Negatives
Rest :10
:20 Handstand Push-ups
Rest :10
Metcon
Metcon (Time)
– RX –
For Time:
3:00 Handstand Hold
100 Squats
9 Wall Walks
100 Squats
30 Handstand Push-ups
– INTERMEDIATE –
For Time:
2:00 Handstand Hold
100 Squats
6 Wall Walks
100 Squats
15 Handstand Push-ups
– BEGINNER –
For Time:
3:00 Plank Hold
70 Squats
:60 Bear Crawl
70 Squats
30 Push-ups
*18 Minutes
After Party
**2 Sets**
10 Single-Arm Ring Rows /Arm
:30 Ring Row Hold
– Use two hands to hold at the top of the ring row hold
*10 minutes
Cool Down
**2 Sets**
:30 Banded Shoulder Stretch / Side
:30 Wrist Extension Stretch / Side