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CrossFit Belleville – WOD

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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

Max sit ups in 60s