CrossFit Belleville – WOD

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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