CrossFit Belleville – WOD

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Warm up/Mobility

PVC Game

*Every time PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

Skill

Pull-up Skill Work

– Spend 10 Minutes working on improving your athletes’ efficiency with

– Kipping Pull-ups

– Butterfly Pull-ups

– Kipping C2B

– Butterfly C2B

Metcon

Metcon (Time)

1000meter Row

50 Pull-ups

50 Air Squats

150 Double Unders

50 Air Squats

50 Renegade Rows (50s, 35s)

1000meter Row

25:00 Cap

Rx+:(C2B Pull-ups) (1st set of Air Squats perform 50 Alt. Pistols)

L2: (Band Assisted Pull-ups) (100 Double Unders) (40, 25)

L1: (Ring Rows) (100 Single Unders) (30, 20)

Extra Credit

4 Rounds of:

20s work/20s Rest

Abs with a plate switch