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CrossFit Belleville – WOD

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Metcon

Metcon (No Measure)

Rowing Intervals

2 Rounds:

Meters 0-500: 2k Pace + 12 Seocnds

Meters 500-1,000: 2k Pace + 6 Seconds

Meters 1,000-1,500: 2k Pace

*15min

Metcon (No Measure)

Gymnastics Conditioning

AMRAP 7:

1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

10 Alternating Pistols

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

10 Alternating Pistols

3 Pausing Strict Handstand Push-ups

3 Strict Handstand Push-ups

3 Kipping Handstand Push-ups

10 Alternating Pistols

* Add (1) Rep to Each Handstand Push-up Movement Until Time Cap

* Pistols Stay Fixed at 10 Reps in Between Each Round

* Pausing Strict Handstand Push-ups: 1 Second with Head to Floor

Metcon (No Measure)

Gymnastic Stamina

Not For Time:

1:30 Easy Assault Bike, 3 Ring Muscle-ups

1:30 Easy Assault Bike, 3 Ring Muscle-ups

1:30 Easy Assault Bike, 3 Ring Muscle-ups

1:30 Easy Assault Bike, 3 Ring Muscle Ups

*15min

Metcon (No Measure)

Body Armor

Alternating On the Minute x 12 (3 Rounds):

Minute 1: 30 Seconds Bottom of Single DB Overhead Squat Hold (15sec each side)

Minute 2: 50 Double Unders

Minute 3: 12 Single DB Overhead Front Lunge

Minute 4: 30sec Handstand Hold