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CrossFit Belleville – WOD
WarmUp
**1 set**
20 jumping jacks
10 Spiderman stretches
10 push-up to down dogs
10 alternating single-leg V-ups
**1 set**
20 skier jacks
10 tempo air squats (:03 down)
10 kip swings (on pull-up bar)
10 V-ups
**1 set**
20 jumping jacks
5 single-arm overhead squat (no weight)/arm
5 kip swings (biggest swing possible)
5 hanging knee raises
**1 set**
20 skier jacks
5 right-arm DB overhead squats (light DB)
5 knees-to-chest or knees-to-armpits
5 left-arm DB overhead squats
5 toes-to-bars
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
10 right-arm DB overhead squats (35/50 lb)
5 bar muscle-ups
10 left-arm DB overhead squats
15 toes-to-bars
– INTERMEDIATE –
AMRAP 12:
10 right-arm DB overhead squats (20/35 lb)
5 pull-ups
10 left-arm DB overhead squats
15 toes-to-bars
– BEGINNER –
AMRAP 12:
10 right-arm DB overhead squats (10/20 lb)
5 jumping pull-ups
10 left-arm DB overhead squats
15 hanging knee raises
Stamina
3 sets:
800/1,000-m row
– Rest 3:00 between sets
– Try hold the same pace across all three sets. Or shoot for negative splits.
*20 minutes
Cool Down
**Accumulate**
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift