CrossFit Belleville – WOD

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Warm up/Mobility

Run 800 Meters

30 Mountain Climbers

30 Walking Lunges

30 Hollow Rocks

30 Shoulder Taps

2 Sets of:

15 Banded Pushdowns

15 Banded Pull-aparts

How To:

8min

*Teach the kip

**more advanced athletes can work on their most challenging progression

(Pullups, C2B, T2B, Bar muscle ups. Ring muscleups, Handstand pushups, Pistols.)

Gymnastics

EMOM 6

5-10 reps of a gymnastics skill you would like to perfect

Metcon

Metcon (Time)

“New Workout Plan”

Partner

3 RFT:

75 Air Squats

50 Push-ups

25 T2B

800m Run

L2: (50 Air Squats) (30 Box Push-ups) (Knee Raises)

L1: (35 Air Squats) (15 Box Push-ups) (Abmat Sit-ups) (400-600m Run)

28:00 Cap

Extra Credit

DB Cuban Press: 3 x 10-15.