CrossFit Belleville – WOD

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Metcon

Metcon (No Measure)

Assault Bike Conditioning

On the 2:00 x 2 Sets: 20/15 Calorie Bike

On the 1:30 x 3 Sets: 15/12 Calorie Bike

On the 1:00 x 4 Sets: 10/8 Calorie Bike

*12:30min

Metcon (No Measure)

Gymnastic Stamina

5 Rounds:

50 Double Unders

30sec Handstand Hold

3 Bar Muscle-ups

30sec Handstand Hold

*20min

Metcon (No Measure)

Gymnastics

10-9-8-7-6-5-4-3-2-1:

Pistols

Toes to bar

1 Rope climb after each set

*20min

After Party

Cool Down

5-10 Minutes of Stretching & Rolling

Recommended Targets:

* Quads

* Glutes

* Upper Back

* Hamstrings