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