CrossFit Belleville – WOD
Metcon
Metcon (No Measure)
Endurance
3 rounds
2 Minute Max Meter Bike
Rest 2 Minutes
*12min
Metcon (No Measure)
Midline
4 Rounds:
:40 Seconds Flutter Kicks
:20 Seconds Rest
1 Round:
50 GHD Sit-ups/Vups
*10min
Metcon (No Measure)
Strict Gymnastics
1) Max Unbroken Strict Handstand Push-ups
2) Max Unbroken Strict Pull-ups
*5min
Metcon (No Measure)
Gymnastic Stamina Benchmark
For Time:
100 Double Unders
10 Pistols
80 Double Unders
10 Pistols
60 Double Unders
10 Pistols
40 Double Unders
10 Pistols
20 Double Unders
10 Pistols
*15min
Metcon (No Measure)
Ring Muscle-Ups
**Option A:** 30 Ring Muscle-Ups for Time
**Option B:** 10 Minutes of Practice on your hardest progression