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CrossFit Belleville – WOD
Dynamic Warm up (No Measure)
Over the fence
belly up sprint
Belly down sprint
6 x 30s Max Effort Bike or Row.
Metcon (No Measure)
5 Bench Press (BW) (1/2 BW for Ladies)
5 Goblet Squat (70, 53)
*1 Rope Climb after each set.
*Add 1 rep to bench press and 2 reps to goblet squat after each round. One athlete completes a full round while their
partner rests. ie. one athlete works on EVEN minutes and one athlete works on ODD minutes.
L3: (3/4 BW) (53, 35)
L2: (1/2 BW) (45, 25) (5 Strict Band Assisted Chin-ups after each round)
L1: (Coaches Choice of Loading) (6 Ring Rows after each round)
1 Round of:
100 Banded Pull-aparts
75 Banded Leg Curls each
50 Banded Pull-throughs
30 Reverse Crunches