CrossFit Belleville – WOD
WarmUp
** 1 set**
1:00 Row
1:00 alternating Spiderman stretch
** 1 set**
1:00 Row
1:00 air squats
** 1 set**
1:00 Row
1:00 bottom of counter-balance squat hold
Pre Wod
**Front Squat Warm-up | 5:00**
* Perform 2-3 sets of 3 reps building to starting weight.
* Do not start too heavy.
**2 sets**
3 front squats
Metcon
Metcon (Calories)
– RX –
On a 20:00 clock:
10 rounds:
3 front squats
1:00 calories Row
– Increase front squat load as desired.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
Skill
EMOM 10
Min. 1 | :20 GHD hip extension hold
Min. 2 | :20 ring support hold
Midline
On a 3:00 clock:
Max-effort plank hold
– Rest as little as possible/try to go unbroken.
– Add load if desired
Cool Down
**2 sets:**
1:00 quadriceps foam roll
1:00 saddle stretch