CrossFit Belleville – WOD

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Warm up/Mobility

Teams of 3 Relay


10m Right Arm Overhead AbMat Lunge

5 Sit-ups

10m Left Arm Overhead AbMat Lunge


10m Bear Crawl Down

5 Push-ups 

10m Reverse Bear Crawl Back

*One partner works at a time. Lunge down with AbMat, complete 5 sit-ups or push-ups, lunge back with AbMat and switch off to next partner. Same format for part 2.


Rope/Handstand Hold EMOM (EMOM 8)


1 Rope Climb

30sec Handstand Hold


Helmet Hair (Time)

5 Rounds:

5 Strict Handstand Push-ups

10 Strict Pull-ups

25m Walking Lunge

20 AbMat Sit-ups

*22 min cap

L3: 3HSPU, 6 Strict Pull up

L2: Box HSPUs, Banded strict Pullups

L1: 5 Dumbbell Strict Press (35s/25s), Ring Rows

Extra Credit

Warm-up (No Measure)

*All about the shoulder health*

8 Shoulder raises

8 Shoulder rolls (forwards/backwards)

30sec Ear to shoulder (each side)

30sec cross -arm stretch (each side)

30sec Wide-legged standing forward bend w. arms straight

30sec Thread the needle (each side)