CrossFit Belleville – WOD
WarmUp
Dynamic Warm up
Metcon
Metcon (Calories)
25:00min
100 Air Squats
75 DB Push Press (light)
50 Alt. DB Step-ups (24, 20)
Remaining time: Max Cals on Rower
Score = total calories
Mobility
Lat Stretch (rig) x 30s ea.
Banded Tricep Stretch
2 Way banded shoulder stretch
Gymnastics
Handstand Progressions
Handstand Hold: 4 x 30s.
Scaling for HS Holds:
-Wall HS Hold
-Headstand
-Feet-elevated Handstand (Box)
-HS Kick-ups
Extra Credit
Worlds Greatest Stretch x 30s each pose