CrossFit Belleville – WOD

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WarmUp

60 Seconds

Easy Bike

PVC Straight Leg Swings (30 Each Side)

45 Seconds

Moderate Bike

PVC Pass Throughs

30 Seconds

Fast Bike

PVC V-Ups

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Gymnastics

HSPU/Pistol (Time)

EMOM 12

ODD: 5 HSPU

EVEN: 6 Pistols (Total)

Metcon

Ninja Turtle (Time)

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Assault Bike

L3: 3 Pull ups, 185/135

L2: 3 Pull ups, 6 Knee Raises, 155/105

L1:3 Ring Rows, 6 Knee Raises, 135/95

* Score is the slowest interval of the 5

Extra Credit

Explosiveness

4 x 5 Fetch the Ball

partner 1: Throws Lacrosse Ball (AHAP)

partner 2: From a seated (box ) position jumps as high as he can to catch the ball in the air