CrossFit Belleville – WOD

WarmUp

With a partner complete:

200m Relay

*Athlete runs 100m out and 100m back

and tags their partner

x 3 Rounds.

*These are fast jogs not sprints 🙂

Mobility

Worlds Greatest Stretch x 20-30s each

position

Weightlifting

Push Press (1 RM)

*Take 8-10 Sets and work up to a 1RM.

*Do not spend too much time on higher rep sets.

*Sets should look like 3-3-2-1-1-1…

progressively adding weight each set

Metcon

Metcon (Time)

Row 250 meters

50 Air Squats

25 Hang Power Cleans (115, 75)

Row 500 meters

50 Walking Lunges

20 S20H (115, 75)

Row 750 meters

50 T2B

15 Hang Squat Cleans

*22:00 Cap

L3: (95, 65)

L2: (75, 55) (Knee Raises)

L1: (65, 45) (Abmat Sit-ups)

Extra Credit

4 Rounds of:

*Banded Face Pulls x 20. Rest 30s.