CrossFit Belleville – WOD
20 Strokes using arms only
10 Push-ups to Down Dog
20 Strokes using arms and body only
:10 Top of Ring Dip Support
:10 Bottom of Ring Dip Support
* Place feet on the ground during ring support drills if you are unable to support yourself on the rings.
20 Strokes using arms, body, and half slide.
10 Jumping Ring Dips or Foot Assisted Dips
20 Strokes using arms, body, and full slide.
5-10 Ring Dips, Foot Assisted Dips, or Box Dips
**Turkish Get-up Progression **
1) Start on your back with one arm extended. Plant the foot of the loaded side.
2) Push with the flexed leg and free arm to a seated position.
3) The extended leg then moves through and back into a lunge.
4) Then stand to full hip and leg extension to complete the lift.
* Throughout the entire lift, keep the loaded arm locked out and your eyes on the load through the entire lift.
Warm up to your metcon weight
Taste of Turkey (AMRAP – Rounds and Reps)
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)
– INTERMEDIATE –
15/10 Calorie Row
10 Ring Dips
10 DB Turkish Get-ups (35/20#)
– BEGINNER –
10/6 Calorie Row
15 Leg-Assisted Ring Dips
10 DB Turkish Get-ups (10/5#)
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB
:90 Reach, Roll, and Lift
:90 Seated Torso Twist / Side
:90 Frog Stretch