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CrossFit Belleville – WOD

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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