CrossFit Belleville – WOD
Warm up/Mobility
Line Drills (No Measure)
200 Meter Run
Knee to Chest
Soldier Kicks
Side Lunge
Walking Samson
Walking Spidermans
Inchworm
Bear Walk
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Gymnastics
Muscle Ups
Efficeincy Tips
https://www.youtube.com/watch?v=DaRjG5BzDhM
Technique WODhttps://www.youtube.com/watch?v=nFGA9eG-JaA
*15 min
*Accumulate 10 Muscle ups (Ring or Bar)
or 15Strict Pullups and 15 Strict Ring Dips.
Metcon Prep
*8min
Deadlift Warm up
Metcon
No Brainer (5 Rounds for time)
On the 3:00 x 5 Rounds:
21 Plate Hops (45)
12 Shuttle Sprints (10meters)
6 Deadlifts
Build in Loading on the Deadlift
*Score today is slowest round, however we should record the weights used on each round in the notes section.
Extra Credit
3 x 12 Bird Dogs
3 x 12 Dead Bugs