CrossFit Belleville – WOD

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Warm up/Mobility

100m Speed Walk

Couch Stretch (30sec each)

Knee Hugs x 8 each

Side Lunge x 6 each

100m Jog

Walking Samson x 6 each

Walking Spiderman x 4 each

Solider Kicks x10

100m Run

Toe Walk (gym Length)

Heel Walk (gym Length)

Childs pose (30sec)

How To:

10min on

Ring muscle up/Bar muscle up/chest to bar/pull up

Gymnastics

EMOM 8

Odd: 1-3 Ring Muscle up

Even: 8 Pistols

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Extra Credit

max dead hang