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CrossFit Belleville – WOD
WarmUp
0:30 Row
0:30 Active Spiderman
0:30 Plank Shoulder Taps
0:30 Hollow Hold
0:30 Row
0:30 Calf Stretch on post (left side)
0:30 Calf Stretch on post (right side)
0:30 Row
**ROW**
0:30 Arms Only Row
[Finish at the middle of the chest]
0:30 Legs only row
[Sitting tall on seat, knees extend then lean back, lean in then knees bend]
0:30 Legs then arms Segmented rowing
[Intentional pause between the legs finishing and the arms pulling and on the way back in, legs, pause, arms, pause, arms, pause , legs]
1:00 Rowing
**DOUBLE UNDERS**
0:20 Single Unders
20 Penguin Hops
0:30 Double Unders/Double Under Practice
**SIT-UPS**
5 Abmat Sit-ups
**FARMERS CARRY**
5 Suitcase Deadlifts (each side)
5 Double Dumbbell Deadlifts
30m Farmers Carry
Metcon
Angry Annie (Time)
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Calorie Row (50/35-40/28-30/21-20/14-10/7)
*30m. Dbl Dumbbell Farmers Carry After Every Movement (50s/35s)
*30min Cap
Cool Down
1:00 Couch Stretch (Each Side)