CrossFit Belleville – WOD
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