CrossFit Belleville – WOD

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WarmUp

200 Meter Run

:30 Seconds – Lateral Hops over Barbell

1 Minute – Active Samson

:30 Seconds – Knuckle Drags

1 Minute – Active Spidermans

:30 Seconds Air Squats

1 Minute – Cossack Squats

200 Meter Run

Mobility

Pigeon Pose 30 sec each

Door Frame stretch 30sec each

Gymnastics

EMOM 10

ODD: 1-3 Bar Muscle ups (Chest to bar/Toes to bar/Pull up/Ring Rows)

EVEN: 30sec Superman Hold

Metcon

Walking Deads (AMRAP – Rounds and Reps)

AMRAP 15

60 Double Unders

50 Walking Lunges

15 Deadlifts (225/155)

L3: 195/135

L2: 60sec attempts, 155/105

L1: 180 singles, 115/85

Extra Credit

5×10 Reverse Flys