CrossFit Belleville – WOD
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