CrossFit Belleville – WOD
WarmUp
30 Seconds Each
Easy Row
Squats to Ball
Push-up to Down Dog
Arch Hold
Moderate Row
Wall Squats
Hollow Hold
Straight Leg Sit-ups
Faster Row
Dumbbell Goblet Squats
Ball Deadlifts
Ball Strict Press
Strength/Skill
Weighted Pull-ups (On the 2:00 x 5 Sets)
5 Weighted Strict Pull-ups
* The 5 reps within that 2-minute window are designed to be completed unbroken
* You have the option to increase weight with each set or stay at one load across
* These are to be performed with the palms facing away from the body
Metcon
RENT (Time)
3 Rounds For Time [30 Minute Cap]:
500/400 Meter Row
40 Wallballs (20/14)
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
*30min cap