CrossFit Belleville – WOD
WarmUp
** 1 sets**
P1: row
P2: 20 box step-ups (10/side)
** 1 set**
P1: row
P2: 15 box jumps
** 1 set**
P1: row
P2: 10 box jumps (increase height)
Skill
Box Jumps (**5 sets for height:** )
3 box jumps
– Rest as needed between sets.
*10 minutes
Specific Warm up
**Set 1:**
* Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 Pulls on the rower (Easy pace)
**Set 2:**
* At an 18-20 Strokes per minute pace, notice your calories/hr. It should be a lower number..
15 Pulls on the rower (18-20 Strokes per minute pace)
**Set 3:**
* At a 22-24 Strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 Pulls on the rower (22-24 Strokes per minute pace)
**Set 4:**
* At a 26-30+ Strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 Pulls on the rower (26-30+ Strokes per minute pace)
*10 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
9/12-cal. row
24 sit-ups
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
AMRAP 12:
9/12-cal. row
15 sit-ups
Cool Down
**Accumulate:**
1:00 cobra stretch
30 Superman arch-ups