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CrossFit Belleville – WOD

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WarmUp

**1 set**

20 jumping jacks

10 Spiderman stretches

10 push-up to down dogs

10 alternating single-leg V-ups

**1 set**

20 skier jacks

10 tempo air squats (:03 down)

10 kip swings (on pull-up bar)

10 V-ups

**1 set**

20 jumping jacks

5 single-arm overhead squat (no weight)/arm

5 kip swings (biggest swing possible)

5 hanging knee raises

**1 set**

20 skier jacks

5 right-arm DB overhead squats (light DB)

5 knees-to-chest or knees-to-armpits

5 left-arm DB overhead squats

5 toes-to-bars

Metcon

Metcon (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

10 right-arm DB overhead squats (35/50 lb)

5 bar muscle-ups

10 left-arm DB overhead squats

15 toes-to-bars

– INTERMEDIATE –

AMRAP 12:

10 right-arm DB overhead squats (20/35 lb)

5 pull-ups

10 left-arm DB overhead squats

15 toes-to-bars

– BEGINNER –

AMRAP 12:

10 right-arm DB overhead squats (10/20 lb)

5 jumping pull-ups

10 left-arm DB overhead squats

15 hanging knee raises

Stamina

3 sets:

800/1,000-m row

– Rest 3:00 between sets

– Try hold the same pace across all three sets. Or shoot for negative splits.

*20 minutes

Cool Down

**Accumulate**

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift