CrossFit Belleville – WOD
Push-ups to Down Dog
Childs Pose on Box – 1 Minute
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Dumbbell Ankle Stretch – :30 Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.
How to: Ring MU/Bar MU/Pull up/Kip 10min
ODD: 2 RMU/3 BMU/6 pullups/8 Kip
EVEN: L – Sit for 20sec
Four Thirty (AMRAP – Rounds and Reps)
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/21 Calorie Row or 21/15 Bike
30 Toes to Bar
Pull up accessory work
3 x 20sec Hollow Hold (appropriate scaling)
3 x 5 reps Partner PVC pipe straight arm pry.