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CrossFit Belleville – WOD
WarmUp
**3 sets:**
10 PVC overhead squats
5-10 hollow rocks
5-10 supermen
5-10 ring rows/strict pull-ups/strict C2B
5-10 push-ups/diamond push-ups/strict ring dips
**1 set:**
10 alternating spiderman stretch
10 hamstring kick-ups/ leg
10 single-leg calf raises/ leg
Open Prep
**8 sets**
:20 double-unders
– Rest :10
Metcon
Metcon (Time)
– RX –
5 rounds for time:
35 double-unders
200/250 Row
– INTERMEDIATE –
5 rounds for time:
:30 double unders
200/250 Row
– BEGINNER –
5 rounds for time:
35 single-unders
200/250 Row
*10 min
Skill
Post-workout:
2 sets:
20 banded side-steps (moving right)
20 banded good mornings
20 banded side-steps (moving left)
10 single-leg glute bridges/leg
Cool Down
**3 sets:**
:30 calf stretch/side
:30 calf foam roll/side