CrossFit Belleville – WOD
WarmUp
30 Seconds
Bike / Row
Wall Ball Deadlifts
Bike / Row
Squat to Wall Ball
Bike / Row
Wall Ball Strict Press
Bike / Row
Wall Ball Cleans
Mobility
Wall Ball Squat Hold: 1 Minute
Kettlebell Ankle Stretch: 45 Seconds Each Side
Gymnastics
EMOM 10
ODD: 4-6 Handstand Push ups
Even: 1-2 Ring/Bar Muscle ups
Metcon
Bee’s Knees (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike/Row
1 Minute Rest
*Score is total reps
Extra Credit
max push ups in 1 minute