CrossFit Belleville – WOD
WarmUp
AMRAP 5
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats
Metcon
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
– If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
– INTERMEDIATE –
EMOM 30:
3 Pull-ups
7 Push-ups
11 Squats
– BEGINNER –
EMOM 30:
5 Ring Rows
5 Push-ups
7 Squats
Stamina
10 Sets For Calories:
:30 Feet Only
:30 Arms Only
:30 Ams and Legs
– Use Assault Bike
Cool Down
Accumulate:
30 A-T-Y Drills
1:00 Doorway Pec-Stretch / Side