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CrossFit Belleville – WOD

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Warm up/Mobility

3 Rounds

30 Seconds Bike

30 Seconds Push-up to Down Dog

30 Seconds DB/KB Single Arm Rows (15 Seconds Each)

30 Seconds Banded Pull Aparts

MOBILITY

Pec Stretch on Wall: 1 Minute (Each Side)

Overhead Stretch on Wall: 1 Minute

Metcon

Metcon (No Measure)

Stamina Gymnastics

1:00 Light Assault Bike, 1 Ring Muscle-up

1:00 Light Assault Bike, 2 Ring Muscle-ups

1:00 Light Assault Bike, 3 Ring Muscle-ups

*8min Cap

Metcon

Metcon (AMRAP – Reps)

Strict Gymnastics

AMRAP 7:

1 Deadstop Strict Handstand Push-up

1 Deadstop Hand Release Push-up

2 Deadstop Strict Handstand Push-ups

2 Deadstop Hand Release Push-ups

3 Deadstop Strict Handstand Push-ups

3 Deadstop Hand Release Push-ups



Add 1 Rep Each Round

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

AMRAP 3:

6 Double Dumbbell Front Squats (50ss/35s)

9 Double Dumbell Deadlifts (50s/35s)

12 Lateral Burpees Over Dumbbells

Rest 1 Minute Between Rounds

*12 min cap

Metcon

Metcon (No Measure)

Body Armor

3 Supersets:

Max Strict Pull-ups

9 Double Kettlebell Push Pressess

15 Hollow Rocks

21 AbMat Sit-ups

Rest 1 Minutes Between Sets

*18min Cap