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CrossFit Belleville – WOD
WarmUp
**Stretching**
AMRAP 4:
5 ATY Raises (light weights)
10 Leg Swings / Legs (across body)
15 Arm Circles (forward)
15 Arm Circles (backward)
**Warm-up**
AMRAP 4:
:20 Row (easy to moderate pace)
5 Reverse Lunge / Leg
5 Air Squats
5 Single Arm Ring Rows / Arm
Metcon Prep
**Progression // Focus**
1) False Grip Ring Row // Maintain the false grip
2) Jumping Ring Dip or Ring Dip // Full range of motion
3) Leg Assisted Muscle-up Transition // Use the legs to assist *Make sure rings touch low on the chest before transition *Increase difficulty by walking the feet out little by little
4) False Grip Kip Swings // Maintain false grip, big kip swings
5)) Muscle-ups // 2:00-3:00 to practice 5-10 reps of workout version
Metcon
Muscle it up (Time)
– RX –
For Time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100/75 Calorie Row
– INTERMEDIATE –
For Time:
5 Muscle-ups
100 Air Squats
5 Muscle-ups
100/75 Calorie Row
– BEGINNER –
For Time:
10 Low Ring Muscle-up Transitions
60 Air Squats
10 Low Ring Muscle-up Transitions
60/45 Calorie Row
*15 minutes
Stamina
Run/Walk (5 Rounds for time)
5 Rounds:
200m Run
200m Walk
– Record each 200m run time
*15min Cap
Cool Down
**3 Sets:**
10 Cuban Press (pvc)
5 ATY Drill (no weight)