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CrossFit Belleville – WOD

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Metcon

WarmUp

Every 2 minutes x 4 Rounds

5 Burpees

5 Air Squats

5 Pull Ups

Metcon (No Measure)

Midline:

50 Bicycle Sit-ups (each side)

50 AbMat Sit-ups

50 V-ups

*8 minutes

Metcon (No Measure)

EMOM 12

Minute 1: 2 Turkish Get Ups (1 each side)

Minute 2: 10 Pistols (5 each side, Alternating)

Minute 3: 30 sec Hollow Hold

Metcon (No Measure)

Gymnastics Conditioning :

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 6 Strict Handstand Push ups/30sec Handstand Hold

Minute 2: 20 Front Rack Lunges (DB/KB)

Metcon (No Measure)

Body Armor

3 Giant Sets:

1 Minute Wall Sit

20 Dumbbell/Kettlebell/Barbell Bent Over Rows

30 Superman

Rest 2 Minutes Between Sets

*15 minutes