CrossFit Belleville – WOD

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Warm up/Mobility

:30s Warm up (No Measure)

30sec Row

30sec Inchworm Push ups

30sec Row

30sec Active Samson

30sec Row

30sec Squats
* or bike

PVC Hinge Drill (No Measure)

Start by placing the PVC pipe vertically running along the back of the body, with 3 points of contact. Goal is to keep the PVC pipe in contact with the back of the head, between the shoulder blades and lower back throughout the whole hinge pattern.When and if the back rounds, the neck arches back or you lose core engagement, then one part of the PVC will lose contact with the body.

Pair up/perform Hinge Drill for 1 minute each.

Gymnastics

EMOM 12

Min 1: 12 Chest to Bar

Min 2: Hollow Hold 30sec

Min 3: Superman Hold 30sec

4 rounds.

Metcon

Fight back (AMRAP – Reps)

5 Rounds:

1 Minute Kettlebell Swings (53/35)

1 Minute Reverse Lunges

1 Minute Calorie Bike/Row

1 Minute Rest

*Score is lowest number of reps in any round of the five rounds.

Extra Credit

Banded Alphabet

2 sets