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CrossFit Belleville – WOD

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
*8 minutes

Gymnastics

Rope Climb/Pistols (No Measure)

EMOM 12

ODD: 1 Rope Climb

EVEN: 6 Pistols

Metcon

Metcon (Time)

Option 1:

800/1,000-m bike

Rest 1:00

1,600/2,000-m bike

Rest 2:00

2,400/3,000-m bike

Rest 3:00

3,200/4,000-m bike

Option 2:

For time:

400/500-m row

Rest 1:00

800/1,000-m row

Rest 2:00

1,200/1,500-m row

Rest 3:00

1,600/2,000-m row

Option 3:

400-m run

Rest 1:00

800-m run

Rest 2:00

1,200-m run

Rest 3:00

1,600-m run

*26 minutes

Cool Down

**Accumulate**

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot