CrossFit Belleville – WOD
Warm up/Mobility
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
12min
Gymnastics
EMOM 10
ODD: 5 Handstand Push Ups
EVEN: 6 Pistols
Metcon
What Rep was that? (Time)
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
35/25 Calorie Row
*25 cap
L3: (100 Double Unders)
L2: (400singles) (75 Wallballs)
L1: (200 singles) (50 WallBalls)
Extra Credit
2 min Pigeon Pose
2 min Couch Stretch