CrossFit Belleville – WOD
WarmUp
**1 set**
10 alternating Spiderman stretch
10 push-up to down dogs
10 leg swings/leg (across the body)
**1 set**
10 push-ups
10 box step-ups (12/20 in)
:20 plank hold on top of push up
**1 set**
10 hand-release push-ups
10 box step-ups (20/24 in)
:20 plank hold on bottom of push up
**1 set**
10 push-ups
10 box step-ups (24/30 in)
AMRAP 3:
20 jumping jacks
20 alternating shoulder taps
5 shoulder presses (PVC)
Weightlifting
Shoulder Press (5 x 10)
*use anywhere from 55-70%+
*same weight across
*Unbroken
*Every 2 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 20:
5 strict chest-to-bar pull-ups
10 push-ups
20 box step-ups (24/30 in)
– INTERMEDIATE –
AMRAP 20:
5 strict pull-ups
10 hand release push-ups
20 box step-ups (20/24 in)
– BEGINNER –
AMRAP 20:
5 banded pull-ups
10 elevated push-ups
20 box step-ups (12/20 in)
Cool Down
**Accumulate**
30 ATY drills
– Use 2.5 or 5-lb plates