CrossFit Belleville – WOD

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WarmUp

Abmat pizza game

*4min

Every drop

5 squats

4 situps

3 pushups

Mobility

Chest Stretch: 1 Minute

Lay on your chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the 1 minute

Up Dog: 1 Minute

From a flat, belly down position on the floor, get your chest up by pressing the arms straight through the floor. Doing so will stretch out the abdominals and hip flexors. Focus on long deep breaths.

Gymnastics

EMOM 12

Min 1: 1 Bar/Ring Muscle up

Min 2: 4 Handstand Pushups

Min 3: 8 Toes to bar

Min 4: 16 Hollow Rocks

Metcon

Crash Course (AMRAP – Reps)

AMRAP 15:

50 AbMat Sit-ups

40/30 Calorie Assault Bike or Row

30 Chest to Bar Pull-ups

20 SandBag Over The Shoulder (50/35)

L3: 20 Chest to bar

L2: 30 Pull ups

L1: 30 Ring rows

Extra Credit

3 x 20sec L-sit hang