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CrossFit Belleville – WOD

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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