CrossFit Belleville – WOD
WarmUp
**2 sets**
:40 step ups/Box Jumps
:20 jumping jacks
:40 push-ups
:20 skier jacks
:40 Sit ups/V-ups
:20 High Knees
Pre Wod
With a partner:
Accumulate:
30 med-ball trunk rotational toss (tossing right)
30 med-ball trunk rotational toss (tossing left)
– Increase distance between partners as each partner is able.
*5 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bar
10 box jumps (20/24 in)
– INTERMEDIATE –
AMRAP 15:
10 wall-ball shots (10/14 lb) (9/10 ft)
10 knees-to-chest
10 box jumps (20/24 in)
– BEGINNER –
AMRAP 15:
10 wall-ball shots (6/10 lb) (9/10 ft)
10 hanging knee raises
10 box jumps (12/20 in)
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bar
10 box jumps (20/24 in)
– INTERMEDIATE –
AMRAP 15:
10 wall-ball shots (10/14 lb) (9/10 ft)
10 knees-to-chest
10 box jumps (20/24 in)
– BEGINNER –
AMRAP 15:
10 wall-ball shots (6/10 lb) (9/10 ft)
10 hanging knee raises
10 box jumps (12/20 in)
Gymnastics
StrictCoachK
EMOM 5
Min 1: 5 Strict Pullups + 5 Strict Ring Dips
Min 2: 4 Strict Pullups + 4 Strict ring Dips
Min 3: 3 Strict Pullups + 3 Strict Ring Dips
Min 4: 2 Strict Pullups + 2 Strict ring Dips
Min 5: 1 Strict Pullups + 1 Strict ring Dips
Cool Down
3 sets:
10 supine snow angels
10 prone snow angels