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CrossFit Belleville – WOD
WarmUp
**On a 7:00 Clock**
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)
**:30 at Each Progression**
1) Step up + Step down
2) Row
3) Box Jump + Step-down // Swing arms to jump as high as possible
4) Row
Metcon
: Metcon (Time)
– RX –
For Time
1,000/800m Row
25 Box Jumps (30/24″)
1,000/800m Row
50 Box Jumps (24/20″)
1,000/800m Row
75 Box Jumps (20/14″)
– INTERMEDIATE –
For Time
800/600m Row
20 Box Step-ups (30/24″)
800/600m Row
35 Box Jumps (24/20″)
800/600m Row
50 Box Jumps (20/14″)
– BEGINNER –
For Time
600/475m Row
20 Box Step-ups (20/14″)
600/475m Row
30 Box Jumps (20/14″)
600/475m Row
40 Box Step-ups (20/14″)
*20 minutes
Gymnastics
**3 Sets:**
16 Knees-to-Elbows in Plank
16 Alternating Single-Leg Box Squats
* All athletes should squat to the 20″ box.
* Add weight instead of adding range of motion.
* Focus on keeping knees out and heels down during each squat.
*10 minutes
Cool Down
**Accumulate:**
1:00 Calf Stretch / Side
1:00 Lacrosse Ball Roll / Foot