CrossFit Belleville – WOD

WarmUp

Run 400 Meters

20 Walking Lunges

20 Sit-ups

20 Air Squats

20 Scorpions

Run 200 meters

How To:

Kip (Pull ups/T2B)

10min

Gymnastics

EMOM 10:

ODD Minutes: 20s Kipping.

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

Metcon

Mono WOD (Time)

Every 4:00 x 5 Sets:

Run 400 Meters Shuttle Style

(100m intervals)

*Score = slowest Split

Extra Credit

1a) Banded Leg Curls: 3 x 30 ea.

1b) Banded hip Flexor pulls: 3 x 20 ea.