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CrossFit Belleville – WOD
WarmUp
:30 sec
Bike
Active Hang
Kip Swing
Bike
Knee Raises
Pull ups (Scaling: Jumping/Ring Rows)
Bike
Toes to Bar
Bar Muscle up (Scaling: C2B/Jumping BMU)
*5 minutes to warm up the metcon movements and figure out scaling options)
Metcon
Metcon (No Measure)
7 Sets
8 Toes to Bar
4 Pull ups
2 Bar Muscle ups
Rest 1:30 between sets
*20 minutes
Stamina
Metcon (Time)
10k Bike
*30 minutes
Cool Down
2 Sets:
1:00 Banded Hamstring Stretch / Side
:30 Seated Torso Twist / Side
:30 Scorpion Stretch Hold / Side