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CrossFit Belleville – WOD
WarmUp
30 Seconds Each
Push-up Plank (On Hands)
Alternating Bird Dogs
Front Plank (On Elbows)
Inchworm to Push-up
Push-up Plank to Front Plank
Mountain Climbers
MOBILITY
Up Dog: 1 Minute
Table Top Stretch: 1 Minute
Metcon
Metcon (No Measure)
Midline
Accumulate The Totals:
2:00 L-Sit
3:00 Hip Extension Hold
4:00 Bottom of Air Squat
Metcon (No Measure)
Gymnastics Conditioning
AMRAP 6:
Strict Handstand Push-ups
On the Minute: 3 Bar Muscle-ups/5 Chest to Bar/8 Pullups
Rest 2 Minutes
AMRAP 6:
1 Strict Chest to Bar Pull-ups
20Sec Handstand Hold/Handstand Walk
2 Strict Chest to Bar Pull-ups
20Sec Handstand Hold/Handstand Walk
3 Strict Chest to Bar Pull-ups
2oSec Handstand Hold/Handstand Walk
…
Add 1 Rep Per Round
Metcon (No Measure)
Gymnastics Stamina
100 Double Unders
25 Toes to Bar
80 Double Unders
20 Toes to Bar
60 Double Unders
15 Toes to Bar
40 Double Unders
10 Toes to Bar
20 Double Unders
5 Toes to Bar
*18 minutes
StrictCoachK
EMOM 5
Min 1: 5 Strict Pullups + 5 Strict Ring Dips
Min 2: 4 Strict Pullups + 4 Strict ring Dips
Min 3: 3 Strict Pullups + 3 Strict Ring Dips
Min 4: 2 Strict Pullups + 2 Strict ring Dips
Min 5: 1 Strict Pullups + 1 Strict ring Dips