CrossFit Belleville – WOD
:30 Row (Conversation pace)
10 Alternating Spiderman Stretch
10 Box Step-ups
* Focus on sitting up tall on the rower. Rowing sequence should be: legs, arms, arms, legs.
:30 Row (Moderate pace)
20 Mountain Climbers
10 Box Jumps or Step-ups
* Focus on increasing the stroke rate on the rower.
:30 Row (Fast pace)
20 Double Knee Tucks in Plank
10 Box Jumps or Step-ups (Workout option)
* Focus on a strong drive on the rower coupled with a fast stroke rate.
Sumo Deadlift (5 x 3)
– Use double overhand grip, pause 2 seconds at the bottom of each rep
-5 working sets at 70% and up
3 Rounds for time:
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Max weighted step-up (24/20″)
– Use one DB
:30 Couch Stretch / Leg
10 Single Leg Glute Bridge / Leg
10 Leg Swings (Forwards & Back) / Leg