CrossFit Belleville – WOD

WarmUp

Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence

Lunge/twist

Backwards jog

Shuffle

Double tap

Long Jump

belly up sprint

Belly down sprint

Skill

Gymnastics Skill + Gymnastics Static Hold

*teaching the kip

EMOM 8:

ODD Minutes: 20s Kipping.

Adv: T2B, Butterfly Pull-up

EVEN Minutes: 20s L-Sit or L-Hold

Adv: HS Walking

Metcon

Metcon (4 Rounds for time)

Every 5:00 x 4 Sets:

Row 500 Meters

50 Double Unders

25 Russian KBS (70, 53)

L3: (53, 35)

L2: (35, 25) (60s of Double Under Attempts)

L1: (35, 25) (75 Single Unders)

*Alternate Row Scaling: 15cal Bike, or 400m run

Extra Credit

5:00 of “cooldown work” ie. bike, run or rower at a zone 1 pace.

Then,

5:00 of Tissue Work/Static Stretching