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

Gymnastics

EMOM 10

Odd: Handstand Push Ups x 5

EVen: Strict Pull-ups x 3-5

Metcon

This One (AMRAP – Rounds and Reps)

AMRAP 15:

45 AbMat Sit-Ups

30 Dumbbell Hang Clean and Jerks (50/35)

15 Dumbbell Goblet Squats (50/35)

L3: 35/25

L2: 25/15

Extra Credit

Shoulder mash with barbel 45sec each