CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Bike / Row

Active Spidermans

Moderate Bike / Row

Active Samsons

Faster Bike / Row

Push-up to Down Dog

30 Seconds

Barbell Good Mornings

Front Plank

Barbell Romanian Deadlifts

Right Side Plank

Barbell Deadlifts

Left Side Plank

Gymnastics

Deficit Handstand Push-ups (EMOM 10)

Min 1: 30sec Deficit HSPUs

Min 2: 6 Pistols

*pick your deficit

Metcon

Jelly Belly (Time)

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Assault Bike / Row

10-8-6-4-2: Deadlifts (275/185)

L3:225/155

L2:185/135

L1: 135/95

*20min

Extra Credit

Up dog 1 min

Downward dog 1 min

Pigeon pose 1 min