CrossFit Belleville – WOD

Warm up/Mobility

30s Slow Row + 30s Active Spidermans

30s Moderate Row + 30s Seconds Slow Air Squats

30s Moderate/Fast Row + 30s Seconds Active Samsons

Couch Stretch, 1:00 on each side.

Front Rack Stretch, 1:00

How To:

10min Bar Muscle Up

(or appropriate scaling for each athlete)

Gymnastics

EMOM 10

ODD : Bar Muscle ups x2

EVEN: Hip Extension/Glute Bridge with Ball x 5

Metcon

Fire Alarm (Time)

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

*1 Round of the “Bergeron Beep Test”

7 Thrusters(75/55)

7 Pull-Ups

7 Burpees

Extra Credit

Accumulate

50 GHDs or Weighted sit ups

50 Back Extensions on GHD or Supermans