CrossFit Belleville – WOD

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Warm up/Mobility

1 Minute

Easy Bike

Easy Single Unders

Easy Row

45 Seconds

Moderate Bike

Quick Single Unders

Moderate Row

30 Seconds

Faster Bike

High Single Unders

Faster Row

MOBILITY

Pigeon Pose: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Gymnastics

HSPU/Pistol (Time)

EMOM 12

ODD: 5 HSPU

EVEN: 6 Pistols (Total)

Metcon

Fuller Circle (Time)

For Time:

50/35 Calorie Bike or 50 Burpees

125 Double Unders

2k Row

125 Double Unders

50/35 Calorie Bike or 50 Burpees

*28 min cap

**Double under = 2min attempts or 300Singles

Extra Credit

5x 3

Isometric pull up holds.

*bring chin over bar, hold for 5 seconds*