CrossFit Belleville – WOD

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WarmUp

Roxanne

*burpees

Sally up

*Elevator pushups

Gymnastics

EMOM 16

HSPUs

Hollow Hold

Superman Hold

Pull ups

*increase by one rep/5sec each round

Metcon

Metcon (Time)

100 Double unders

80 Wall Balls (20,14)

60 Burpees to a target

40 Sit ups

20 HSPUs

Rx+ (GHD situps) (Strict HSPUs)

L3: (10 HSPUs)

L2: (300 Single unders) (14,10) (push ups)

L1: (2min skipping) (10,8) (40 Burpees) (kipping push ups)

*Cap 18min

Extra Credit

Hollow to Superman on the floor 3 x 8

*Starting on your back in the hollow position roll to your stomach and land in the superman position without using your arms or legs.