CrossFit Belleville – WOD
WarmUp
1:00 Bike
0:30 Active Spiderman
0:30 Inchworm to Push-Up
0:30 Squat to Stand
0:30 Bike
0:30 Pigeon Pose (left)
0:30 Pigeon Pose (right)
**PUSH-UPS**
0:20 Front Plank on Hands
[Every Push-Up is a Plank]
5 Knee Push-Ups
[athletes chests touch floor then elbows fully extend]
5 Push-Ups
[Hand elevated push-ups are a great option today]
**PULL-UPS**
10 Scap Retractions
5 Kip Swings
1-3 Strict pull-ups/ring rows
5 Pull-Ups
**SIT-UPS**
0:30 Hollow Hold
5 Sit-ups
**AIR SQUATS**
5 Pausing Air Squats
8 Air Squats
Metcon
Angie’s Got Wheels (AMRAP – Rounds and Reps)
AMRAP 30:
“Angie”
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Air Squats
*Every 2:00 Bike 500/400 Meters
Cool Down
1:00 Couch Stretch (each side)