CrossFit Belleville – WOD
WarmUp
**Set 1**
30 Jumping Jacks
5 Inch Worms + Push-up
10 Air Squats
5 Single-Arm Ring Rows / Arm
**Set 2**
30 Skier Jacks
10 Strict Press (PVC)
10 Front Squats (PVC)
10 Jumping Pull-ups or Ring Rows (regular)
**Set 3**
30 Mountain Climbers
10 Thrusters (PVC)
5-10 Pull-ups, Jumping Pull-ups, or Ring Rows
**Set 4**
5-4-3
Thrusters (PVC)
Pull-ups or scaling option
Weightlifting
Push Press (* Build to a heavy set of 3)
* 20 minutes
Metcon
FranTastic (Time)
– RX –
For Time:
50-30-20
Thrusters (65/45#)
Pull-ups
– INTERMEDIATE –
For Time:
50-30-20
Thrusters (45/35#)
25-15-10
Pull-ups
– BEGINNER –
For Time:
30-20-10
DB Thrusters (15/10#)
Jumping Pull-ups
*18 minutes
Cool Down
**Accumulate**
1:00 Alternating Scorpion Stretch
1:00 Couch Stretch / Leg