CrossFit Belleville – WOD
WarmUp
0:30 Inchworm to Push-Up
0:30 Active Samson
0:30 Bodyweight Good Mornings
0:30 Up Dog
**ROW**
0:30 Easy Row
Seat stays away from heels in catch position
0:20 Rest
0:30 Legs Only Row
Drive through heels
0:20 Rest
0:30 Fast Row
Arms are the first thing back towards the rower after each stroke
0:20 Rest
1:00 Row
Flat Chain on the pull and return
Specific Warm up
**PULL-UPS**
10 Scap Retractions
5 Kip Swings
4 Strict Ring Rows
3 Strict Pull-Ups
**AIR SQUATS**
0:30 Squat Hold
5 Air Squats
**SIT-UPS**
0:20 Hollow Hold
5 Abmat Sit-Ups
Metcon
Who-Ville (Calories)
On the 2:00 x 15 Rounds:
5 Strict Pull-ups
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row
*Score = Total Calories on the Rower