CrossFit Belleville – WOD

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WarmUp

“Rowling” (No Measure)

*10min

*Burpees for evry meter you go over

Mobility

Scorpions x6 each side

T-Spine Rotations x 8 each side

15 Slow air squats with 2 sec pause

Gymnastics

Handstand Push-ups (max HSPUs for 90sec x2)

*90sec Max Handstand push ups

5 min break

*90sec Max Handstand Push ups

Metcon

Goat Day (No Measure)

EMOM 20

Odd: Movement 1

Even: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. We are looking to work for about 30sec and rest for 30sec.
Movements that are most likely to make an appearance at the open:

Double Unders

Toes to Bar

Chest To Bar

Muscle ups

Thrusters

Wall Balls

Snatch

Cleans

HSPU

Box Jumps

Deadlifts

Row