CrossFit Belleville – WOD
WarmUp
**Set 1**
Row = 70m
Penalty = 3x Jumping Jacks
**Set 2**
Row = 100m
Penalty = Burpees
**Set 3**
Row = 80m
Penalty = Ring Rows
**Set 4**
Row = 110m
Penalty = Jumping Pull-ups
**Set 5**
Row = 120m
Penalty = Strict or banded pull-ups
5 Minutes
1) Position on the Pull-up Bar // Grip and Active hang on bar
2) Kip Swing // Fast transition between hollow and arch body positions
3) 2 Kip Swings + 1 Pull-up // Aggressive press down/rapid close of the hip/chin over bar
4) 2 Kip Swings + 1 Pull-up + 2 Kip Swings // Push away from the top of the pull-up
5) Multiple Pull-ups // Aggressive press down and push away into the next rep
Metcon
Metcon (Time)
– RX –
10 Sets For Time:
3 Weighted Pull-ups (45/30#)
5 Strict Pull-ups
7 Kipping Pull-ups
– INTERMEDIATE –
10 Sets For Time:
3 Weighted Pull-ups (20/14#)
3 Strict Pull-ups
7 Kipping Pull-ups
– BEGINNER –
10 Sets For Time:
8 Ring Rows
7 Jumping Pull-ups
*25 minutes
Strength
Accumulate:
3:00 L-Sit Hold
…then
3 Sets:
15 DB Weighted Sit-ups
15 Hollow Rocks
*10 Minutes
Cool Down
:30 Supine Snow Angels
:30 Prone Snow Angels
:30 Scap Push-ups