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.