CrossFit Belleville – WOD

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Warm up/Mobility

2 rounds

10 Scap Pull ups

20 PVC pass throughs

10 Kips

20 Around the world

3 way banded shoulder stretch

Gymnastics

EMOM 10

ODD : 2-5 Muscle Ups

EVEN : 20-30sec Hold (Hollow/L-sit/L-Hang)

Accessory Work

Banded Jumping Squats 3 x 15

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Pistols

10 T2B

10 HSPUs

200m Run

L3: (Assisted Pistols:plate/band) (5 HSPUs)

L2:(Bench Pistols) (Knee Raises) (Box HSPUs)

L1: (Air Squats) (Sit ups) (Push ups)

Extra Credit

Spend 5 min attempting to string Toes to Bar (or hardest progression)