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CrossFit Belleville – WOD
Warm up/Mobility
5 Scap circles (both directions)
5 Shoulder rotations (both directions)
6 90degree hip switcharoo (3 each side)
10 Cook Squats
*8 minutes
Metcon
Metcon (No Measure)
Stamina Conditioning
AMRAP 8:
3-6-9-12-15-18-21-24-27-30:
Unbroken Wallballs
*Your Choice on Weight*
**Ball has to drop after every set**
Metcon (No Measure)
10 Rounds For Time:
3 Strict Pull ups
3 Tricep Dips
6 Strict Handstand Push-ups
*15 Minute Time Cap*
Metcon (No Measure)
EMOM 8
Min 1: 2 Turkish Get Ups
Min 2: 8 Bulgarian Squats (4 each) (weighted if possible)
Metcon (No Measure)
Midline
3 Sets:
15 Weighted AbMat Sit-ups
30 AbMat Sit-Ups (No Weight)
*Rest 60sec Between Sets*
**12 minutes**