CrossFit Belleville – WOD

WarmUp

:30 Seconds

Easy Row

Inchworm

Air Squats

Medium Row

Active Spidermans

Sit-ups

Faster Row

Active Samson

Push-ups to Down Dog

Mobility

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.

Gymnastics

How to: Ring MU/Bar MU/Pull up/Kip 10min

EMOM 8

ODD: 2 RMU/3 BMU/6 pullups/8 Kip

EVEN: L – Sit for 20sec

Metcon

Four Thirty (AMRAP – Rounds and Reps)

AMRAP 20:

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.