CrossFit Belleville – WOD
WarmUp
**1 set:**
:30 single-unders
10 inchworm + push-ups
:30 single-unders (fast)
10 PVC pass-throughs
**1 set:**
:20 left-leg, single-leg single-unders
10 scap pull-ups
:20 right-leg, single-leg single-unders
10 ring rows
**1 set:**
:30 double-unders
5 dive-bomber push-ups
:30 double-unders (fast)
5 single-arm ring rows/arm
Pull up accessory work
**On an 8:00 clock:**
Every 2:00 x 4 sets
4 weighted pull-ups
– Start heavy and increase load in small jumps.
Metcon
Metcon (Time)
– RX –
For time:
30 pull-ups
200 double-unders
30 chest-to-bar pull-ups
– INTERMEDIATE –
For time:
20 pull-ups
2:00 double-unders
20 pull-ups
– BEGINNER –
For time:
20 jumping pull-ups
200 single-unders
20 ring rows
*12 minutes
Stamina
6 sets:
1:20 bike
– Rest :40 between sets. Aim for consistency across all sets.
Cool Down
**Accumulate:**
1:00 banded shoulder stretch/arm