CrossFit Belleville – WOD

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WarmUp

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
*12 min Cap

Skill

EMOM 12

Min 1: 6 Pistols (alternating)

Min 2: 9 Push Ups

Min 3: 30 Sec Hollow Hold

Metcon

Accept Change (Time)

3 Rounds

1 Rope Climb

40 Double Unders

1 Rope Climb

20 KBS (55/35)

1 Rope Climb

20 Lunges (Alternating, with KB)

*20 min Cap