CrossFit Belleville – WOD

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WarmUp

8 min for Quality

30 Second Hollow Hold

200 Meter Jog or 10x10m Shuttle Runs

10 PVC Pass Throughs

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Accessory Work

3 sets

8 Slow Push ups

8 Slow Bent Over Rows

Metcon

Fast Five (3 Rounds for reps)

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

9 Front Squats (185/135)

Pipes (Time)

For Time:

50-40-30-20-10:

Sit-ups

Push-ups

“Odd-Object” Rows

* Work flow for this workout is Sit-Ups – Push-ups – Strict Pull-ups

*For example*

*You’ll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups*

*Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc*.

* Score for this workout will be total time of completion