Announcements
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CrossFit Belleville – WOD
WarmUp
**Set 1**
AMRAP 2:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
**Set 2**
AMRAP 2:
100m Run (Moderate pace)
5-10 Strict Pull-up
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
**Set 3**
AMRAP 2:
100m Run (Workout pace)
20 Ring Row Climbs
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
**Rope Climb Practice | 10:00**
1) Rope Pull-to-Stand // Pulling strength
2) Hang + Footlock // Able to hold body weight while athlete establishes footlock.
3) Footlock + 1 Pull // Stand up on a secure footlock then reach as high as possible for the next pull. Then establish the next footlock.
4) Rope Climb Practice or Scaling Practice
Metcon
Running Hill (Time)
– RX –
5 Rounds For Time:
400m Run
1 Legless Rope Climb
3 Rope Climbs
– INTERMEDIATE –
5 Rounds For Time:
400m Run
3 Rope Climbs
– BEGINNER –
5 Rounds For Time:
200m Run
10 Pull-to-Stands
*20min Cap
Stamina
Calories count! (Calories)
15 Rounds For Calories:
:30 Bike Slow
:15 Bike Fast
Cool Down
**3 Sets:**
:30 Wrist Extension Stretch / Side
:30 Rocking Calf Stretch / Side