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CrossFit Belleville – WOD
WarmUp
**On a 7:00 Clock**
7 GHD Sit-ups
7 Deadlifts (barbell or PVC)
7 Shoulder Presses (barbell or PVC)
7 Bent Over Rows (barbell or PVC)
14 Alternating Knee-to-Elbow in Plank
Gymnastics
**EMOM 8**
Minute 1 | 2 Wall Walks
Minute 2 | 12 Bent Over Rows
* The goal of this drill is to move slowly on the wall walks and pause briefly at the top of each rep.
Metcon
Metcon (Time)
– RX –
4 Rounds For Time:
15 Overhead Lunge (135/95#)
25 GHD Sit-ups
– INTERMEDIATE –
4 Rounds For Time:
15 Overhead Lunge (95/65#)
15 GHD Sit-ups
– BEGINNER –
4 Rounds For Time:
15 Overhead Lunge (65/45#)
25 Sit-ups
*12 minutes
Stamina
5 Rounds For Time:
1000m Bike
– Rest 2:00 between rounds
Cool Down
Accumulate:
1:00 Frog Stretch
1:00 Banded Shoulder Stretch / Side