CrossFit Belleville – WOD

WarmUp

Run 200 Meters then

30 Double or Single Unders

20 Walking Lunges

15 Sit-ups

10 Push-up

15 Hollow Rocks

20 Walking Lunges

30 Double or Single Unders

200 Meter Run

Mobility

Tissue Work x 30s each w. Lax Ball

– Pecs

– Scapular

– Triceps

– Calves

Skill

EMOM 10:

ODD MINUTES: 20s of Static Hold

Choices: L-Sit, Hollow-hold, Handstand

Hold, L-Hold, Free-standing HS Hold

EVEN MINUTES: 30s of 1 Gymnastics Skill

Choices: Kipping, Kipping or Butterfly

Pull-ups, Ring or Bar Muscle-ups, Rope

Climbs or Pistols

Metcon

Metcon (AMRAP – Reps)

In a 5:00 Window:

Run 400 Meters

Remaining time AMRAP: Wallballs (20,14)

Rest 2:00

In a 5:00 Window

Run 400 Meters

Remaining time AMRAP: TGU (53, 35)

Rest 2:00

In a 5:00 Window

Run 400 Meters

Remaining time AMRAP: Wallballs (20,14)

Rest 2:00

In a 5:00 Window

Run 400 Meters

Remaining time AMRAP: TGU (53, 35)

Score = Total Wallballs/TGUs Completed.