CrossFit Belleville – WOD

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WarmUp

30 Seconds

Single Unders

Down Dog

AbMat Sit-ups (No Arms)

Single Unders

Push-up to Down Dog

Straight Legged AbMat Sit-ups

Double Unders

Straight Leg Inchworms to Push-up

AbMat Sit-ups

Mobility

Couch Stretch: 1 Minute Each Side

Ankle Stretch on Post: 30 Seconds Each Side

Metcon

Annie’s on the run (Time)

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run

20 Double Unders, 10 Sit-ups, 200 Meter Run

*25min cap

*If you don’t have double unders, you are doing triple the amount of jumps…
*if weather is not cooperating then 20 Burpees or 250 Row

Gymnastics

Spend 10-15min working on a gymnastics move you would like to improve.

Extra Credit

2 sets

20 Banded Lat Pull downs

5 Negative pull ups (3 sec lowering)