CrossFit Belleville – WOD
WarmUp
**1 set**
:30 row (easy pace)
10 weighted med-ball sit-ups with straight legs
10 hanging knee raises
20 alternating lunges
**1 set**
:30 row (moderate pace)
10 GHD sit-ups to parallel
10 knees-to-armpits
20 alternating single-leg squats to a box
**1 set**
:30 row (workout pace)
10 GHD sit-ups
10 toes-to-bars
20 alternating single-leg squats
Strength
Every 2:30 minutes x 5 sets
30 Sec Farmers hold (55/70)
5 Bench Press
– Complete each set of bench presses at 60% or greater of your 1-rep max.
Metcon
Metcon (Time)
– RX –
For time:
18/25-cal. row
20 GHD sit-ups
5 bar muscle-ups
18/25-cal. row
20 toes-to-bars
5 bar muscle-ups
18/25-cal. row
20 single-leg squats
5 bar muscle-ups
18/25-cal. row
20 walking lunges
5 bar muscle-ups
– INTERMEDIATE –
For time:
15/21-cal. row
20 GHD sit-ups
5 pull-ups
15/21-cal. row
20 toes-to-bars
5 pull-ups
15/21-cal. row
20 single-leg squats
5 pull-ups
15/21-cal. row
20 walking lunges
5 pull-ups
– BEGINNER –
For time:
9/12-cal. row
20 sit-ups
5 ring rows
9/12-cal. row
20 hanging knee raises
5 ring rows
9/12-cal. row
20 air squats
5 ring rows
9/12-cal. row
20 walking lunges
5 ring rows
*20 minutes
**sub GHDs with weighted situps
Cool Down
Puppy pose 2 minutes
Fragon 90 sec each