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CrossFit Belleville – WOD
Warm up/Mobility
1min Each
Air Squats
Childs Pose
PVC Pass Throughs
Pigeon Pose (Left)
Samsons
Pigeon Pose (Right)
Downward dog to push up
Scap Pull ups (Bar or Rings)
Metcon
Metcon (No Measure)
Body Armor
3 Giant Sets:
9 Bulgarian Split Squats (Left)
9 Bulgarian Split Squats (Right)
Max Unbroken Strict Pull Ups
*Rest 90sec between sets
*10min
Metcon (No Measure)
Strict Handstand Push-up Conditioning
For Time:
10 Strict Handstand Push-ups
8 Strict Handstand Push-ups
6 Strict Handstand Push-ups
8 Strict Handstand Push-ups
10 Strict Handstand Push-ups
*Rest 1 Minute Between All Sets*
*Each working round should not be taking more than a minute
*10min
Metcon (No Measure)
Gymnastics Stamina
For Time:
9-6-3-6-9:
Burpee Box Jump Overs (30/24)
Bar Muscle-ups
*12min
Metcon (No Measure)
Body Armor
3 Sets
9 : Barbell Good Mornings
12: Weighted Glute Bridges
15: Strict Toes to Bar
*12min