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CrossFit Belleville – WOD

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WarmUp

**3 sets:**

10 PVC overhead squats

5-10 hollow rocks

5-10 supermen

5-10 ring rows/strict pull-ups/strict C2B

5-10 push-ups/diamond push-ups/strict ring dips

**1 set:**

10 alternating spiderman stretch

10 hamstring kick-ups/ leg

10 single-leg calf raises/ leg

Open Prep

**8 sets**

:20 double-unders

– Rest :10

Metcon

Metcon (Time)

– RX –

5 rounds for time:

35 double-unders

200/250 Row

– INTERMEDIATE –

5 rounds for time:

:30 double unders

200/250 Row

– BEGINNER –

5 rounds for time:

35 single-unders

200/250 Row

*10 min

Skill

Post-workout:

2 sets:

20 banded side-steps (moving right)

20 banded good mornings

20 banded side-steps (moving left)

10 single-leg glute bridges/leg

Cool Down

**3 sets:**

:30 calf stretch/side

:30 calf foam roll/side