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CrossFit Belleville – WOD


Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence


Backwards jog


Double tap

Long Jump

belly up sprint

Belly down sprint


Every 90sec.

6 x 30s Max Effort Bike or Row.


Metcon (No Measure)

EMOM 18:

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)

Extra Credit

1 Round of:

100 Banded Pull-aparts

75 Banded Leg Curls each

50 Banded Pull-throughs

30 Reverse Crunches