CrossFit Belleville – WOD
Warm up/Mobility
Limber 11 (No Measure)
Foam Roller – Abductors 30s each
Foam Roller – Adductors 30s each
LAX Ball – Glute Smash 30s each
Cross x 8 each
V-Roll x8
Frog Stretch 30s
Pigeon 30s each
Fire Hydrant – 8 Circles each
Mountain Climbers – 8 each
Cossack Squats – 6 each
Couch Stretch 30s each
Gymnastics
GOAT EMOM (8min)
ODD Mins: 1 Movement Athlete Choice
EVEN Mins: 1 Movement Athlete Choice
pick from:
kipping/pullups/C2B/rope climbs/Bar muscle ups/ring muscle ups/Hand stand push ups/handstand walk/pistols/rope climbs
Metcon
Metcon (No Measure)
EMOM 25
Min 1: 30 KBS (55,35)
Min 2: 15 Box Jumps (24,20)
Min 3: 30 Lunges
Min 4: 15 Toes To Bar
Min 5: 30sec Farmers Hold (AHAP)