CrossFit Belleville – WOD
WarmUp
Tabata #1:
1a) Double Unders
1b) Squat Thrusts
Tabata #2:
1a) Supermans
1b) Hollow Hold
Mobility/Prep
2 Sets of:
20s Pigeon Pose each side
10 Lateral Squats w. Light KB in goblet
Position
Gymnastics
EMOM 10
ODD 8 Pistols
EVEN 15 Situps
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
*Score is rounds
*Start the next cycle of 3min where you left off on the previous
Extra Credit
Recovery Work
Row, Bike or Run for 10:00 at a
Conversational pace.