CrossFit Belleville – WOD

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Warm up/Mobility

30 Second : 1 Minute

Single Unders : Active Samson

High Single Unders : Active Spidermans

Double Unders : Inchworm

Pigeon Pose: 30 Seconds Each Side

Chest Stretch on Post: 30 Seconds Each Side

Gymnastics

Rope Climb (Accumulate 8 Rope Climbs)

*15min

*or 25 Strict Pullups

Metcon

Under Fire (Time)

100 Double Unders, 50 Air Squats, 25 Push-ups

80 Double Unders, 40 Air Squats, 20 Push-ups

60 Double Unders, 30 Air Squats, 15 Push-ups

40 Double Unders, 20 Air Squats, 10 Push-ups

20 Double Unders, 10 Air Squats, 5 Push-ups

*26min cap
L3: 80/60/40/20/10 Doubles

L2:/1: 250/200/150/100/50 Single unders