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CrossFit Belleville – WOD
WarmUp
5 Rounds
Row to 100m. For every meter under or over 100m, perform 2x that many reps of a penalty movement.
Penalty Movements
High Knees
Up-Downs
Lunges
Push-ups
Wall Squats
Strength
Shoulder Press (5 x 5 )
*5 Sets For Load:
*5 Tempo Strict Press
– Two-second press, two-second reset
* 15 Minutes
Metcon
Metcon (Time)
With a Partner
250 Air Squats
100 Synchro Sit-ups
200 Air Squats
80 Synchro Sit-ups
150 Air Squats
30 Synchro Sit-ups
– Resting partner holds a plank while one partner performs air squats, switch as needed.
*18 Minutes
Cool Down
**2 Sets:**
:30 Child’s Pose
:30 Fragon Stretch / Side