CrossFit Belleville – WOD
WarmUp
**Set 1**
20 Pulls on the rower (easy pace)
10 Sit-ups (legs straight)
100m Jog (no more than 1:00 to complete)
**Set 2**
20 Pulls on the rower (moderate pace)
10 Sit-ups (Heels together)
100m Jog (faster pace than previous set)
**Set 3**
20 Pulls on the rower (fast pace)
10 V-ups or Tuck-ups
100m Jog (faster pace than previous set)
**Set 4**
200/150m Row
200m Run
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Strength
Back Squat (6 x 6)
*Lift Every 2:30
*Add weight when appropriate
Metcon
Mask (Time)
– RX –
3 Rounds For Time:
500/400m Row
400m Run
30 GHD Sit-ups or Weighted Situps
– INTERMEDIATE –
3 Rounds For Time:
400/300m Row
300m Run
30 Sit-ups
– BEGINNER –
3 Rounds For Time:
300/200m Row
200m Run
20 Sit-ups
*20 min Cap
Foam Party
3 Sets:
:30 Foam Roll Upper Back
:30 Alternating Scorpion Stretch