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CrossFit Belleville – WOD
WarmUp
**On a 6:00 Clock**
* Partner 1 performs :30sec on cardio equipment while Partner 2 performs a movement. When Partner 1 is done, transition to the movement while Partner 2 goes on cardio equipment. After both partners have completed a movement, progress to the next movement.
* Cycle through two to three times or until the clock hits 6:00.
1) Alternating Single-Leg Toe Touches
2) Elbow-to-Instep Stretch
3) Hamstring Scoop Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning
Metcon
Metcon (No Measure)
7 Rounds
200m Sprint/250 Row/650 Bike/250 Ski
Teams of 4
*You can mix and match equipment
*Complete each 200m sprint in < 1:00.
*28 minutes
Strength
Front Squat (Every 2 minutes x 4 sets)
5 Front Squat (50%)
5 Front Squat (55%)
3 Front Squats (60%)
1 Front Squats (70%)
…then
For Reps:
1:00 Max Unbroken Front Squats (75%)
*9 minutes
Skill
**Accumulate:**
100 Weighted Sit-ups (35/25#)
– Everytime you break perform :30 Superman hold
*7 min
Cool Down
**3 Sets:**
:30 Banded Hamstring Stretch / Side
:30 Couch Stretch / Side