CrossFit Belleville – WOD

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Warm up/Mobility

2 Rounds

20 Jumping Jacks

10 Air Squats

8 Spidermans (4 each leg)

6 Push-ups

Front Rack Stretch (Floor) 1 min

Pigeon pose (30sec each)

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Gymnastics

EMOM 12

Min 1 : 20 sec Handstand Hold

Min 2: 20 sec L Sit

Min 3: 20 sec Superman Hold

Min 4: 20sec Hollow hold

3 rounds

Metcon

Heartbreak Kid (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-ups

50 Double Unders

L3: (155/105) (10 C2B)

L2: (115/75) (10 pull ups) (50 attempts)

L1: (95/65) (15 Ring Rows) (150 Singles)
*20min cap

Extra Credit

5 Turkish Get ups (each arm)