CrossFit Belleville – WOD

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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