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CrossFit Belleville – WOD

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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**