CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

“Rowling” (No Measure)

*target is a 111meters.

**5 rounds

***penalty is burpee

Gymnastics

EMOM12

Min 1: 5 HSPU

Min 2: 30 sec Hollow Hold

Min 3: 30 sec Superman

Min 4: 2 Turkish Get ups

Metcon

Loose Cannon (AMRAP – Reps)

3 Rounds:

3 Minute Calorie Row

2 Minute Calorie Bike

1 Minute Sit-ups

Rest 2 Minutes Between Rounds

*2 min Burpees instead of Bike

*score is total reps across all rounds

Extra Credit

3 x 12 Glute Bridges (with Barbell on hips and shoulders on bench)