CrossFit Belleville – WOD

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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