CrossFit Belleville – WOD
WarmUp
6 Minutes Total
1 Minute Bike
30 Seconds Active Samson
1 Minute Bike
30 Seconds Hollow Hold
1 Minute Bike
30 Seconds Inchworm to Push-up
1 Minute Bike
30 Seconds Superman Hold
Metcon Prep
Warm up Squat Cleans
*10minutes
Metcon
Absolute Gift (Calories)
3 Rounds:
Partner 1: 1 Minute Bike Calories
Partner 2: 1 Minute Bike Calories
Partner 1: 2 Minute Bike Calories
Partner 2: 2 Minute Bike Calories
Partner 1: 3 Minute Bike Calories
Partner 2: 3 Minute Bike Calories
During 1 Minute Break: 1 Strict Pullup + 4 Toes to Bar + 1 Squat Clean
During 2 Minute Break: 2 Strict Pull Ups + 8 Toes to Bar + 2 Squat Cleans
During 3 Minute Break: 3 Strict Pullups + 12 Toes to Bar + 3 Squat Cleans
* The score at the end of the workout is total calories accumulated as a team
* Squat Clean weight is meant to feel moderate to heavy. (around 70% of 1 RM)