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CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

3 Sets

1 Minute Active Spidermans

1 Minute Side Plank (30 Second Each Side)

1 Minute Wall Sit

* Using the wall as back support, sit in a position just below parallel

* The hips and shins should both be at 90 degrees

Metcon

Grip Don’t Trip (Time)

100 Air Squats, 100 Meter Farmers Carry

50 Sit-ups, 100 Meter Farmers Carry

80 Air Squats, 100 Meter Farmers Carry

40 Sit-ups, 100 Meter Farmers Carry

60 Air Squats, 100 Meter Farmers Carry

30 Sit-ups, 100 Meter Farmers Carry

40 Air Squats, 100 Meter Farmers Carry

20 Sit-ups, 100 Meter Farmers Carry

20 Air Squats, 100 Meter Farmers Carry

10 Sit-ups, 100 Meter Farmers Carry

Dumbbell: 50/35

*30min Cap