CrossFit Belleville – WOD
WarmUp
**On a 5:00 clock:**
10 alternating single-leg deadlifts w. DB
10 ring rows or light DB bent-over rows
10 high knees in place
10 alternating overhead lunges
Specific Warm up
Strict Pull up Review *6min
* Grip outside of the shoulders, abs squeezed, legs straight, and the toes remaining just in front of the body.
*Focus on squeezing from your lats and pull your shoulder blades back and down as you initiate the pull.
Metcon
Metcon (AMRAP – Reps)
– RX –
AMRAP 21:
800/400/200-m bike
Max-rep strict pull-ups
– Each time you break a set of pull-ups, complete a bike ride. From 0:00-7:00 bike 800s, from 7:00-14:00 bike 400s, and from 14:00-21:00 bike 200s.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
AMRAP 21:
800/400/200-m bike
Max-rep ring rows
– Each time you break a set of ring rows, complete a bike ride. From 0:00-7:00 bike 800s, from 7:00-14:00 bike 400s, and from 14:00-21:00 bike 200s.
Skill
Accumulate:
For load and quality:
12 turkish get-ups/arm
– Increase load as you are able.
*10 minutes
Cool Down
5 minutes
Foam roll the lats, calves, and forearms.