CrossFit Belleville – WOD
WarmUp
Buddy 1
3 min on Rower
Buddy 2
1 Minute: Walking Spidermans
1 Minute: Walking Samson
1 Minute: Walking Inchworms
Barbell Warmup #2 (No Measure)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side)
5 Strict Press
5 Good Mornings
Gymnastics
Strict Gymnastics
0:00 – 5:00
Handstand Floater Practice*
5:00 – 10:00
3 Strict Chest to Bar Pull-ups
3 “Deadstop” Strict Handstand Push-ups
10:00 – 15:00
5 Strict Toes to Bar
10 Pausing Superman
* **Handstand Floater***
1. Kick Up to Handstand on Wall
2. Aim For a Straight Body
3. Gently Kick Off Wall to Find Balance Point
4. Adjust Balance Through the Fingertips
Metcon Prep
*8 min to build up to metcon weight for power clean/push jerk
Metcon
Snack Bar (Time)
3 Rounds:
28/20 Bike Calories
10 Power Cleans (155/105)
500 Meter Row
10 Push Jerks (155/105)
*22min cap
L3: 135/95
L2: 115/85
L1: 95/65