CrossFit Belleville – WOD
WarmUp
30 Seconds
Single Unders
Down Dog
AbMat Sit-ups (No Arms)
Single Unders
Push-up to Down Dog
Straight Legged AbMat Sit-ups
Double Unders
Straight Leg Inchworms to Push-up
AbMat Sit-ups
Mobility
Couch Stretch: 1 Minute Each Side
Ankle Stretch on Post: 30 Seconds Each Side
Metcon
Annie’s on the run (Time)
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
*25min cap
*If you don’t have double unders, you are doing triple the amount of jumps…
*if weather is not cooperating then 20 Burpees or 250 Row
Gymnastics
Spend 10-15min working on a gymnastics move you would like to improve.
Extra Credit
2 sets
20 Banded Lat Pull downs
5 Negative pull ups (3 sec lowering)