CrossFit Belleville – WOD
WarmUp
Every 2min x4 rounds
45 run, row, bike, ski, or jump rope
Set 1 | :45 inchworm + push-ups
Set 2 | :45 air squats
Set 3 | :45 burpees
Set 4 | :45 overhead squats (PVC)
1 set:
10 over the fence
10 leg swings/leg
10 dive-bomber push-ups
10 alternating Spiderman stretches
10 alternating Samson stretches
10 Cossack squats
10 slow calf raises/leg
Metcon
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
CrossFit Games Open 22.1 Masters Scaled (Ages 55+) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 10-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 20-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Masters Scaled (Ages 55+) click here