CrossFit Belleville – WOD

Warm up/Mobility

Foam Roller and a light Dumbbell:

Foam Roll x 2 Trigger Spots/30s each

10 Alt. DB Snatch from Floor

10 Hollow Rocks

5 DB Push Press each arm

10 DB Goblet Squats

5 DB Rows each arm

10 Walking Lunges

5:00 of Double Practice. Alternate between singles and doubles.

Weightlifting

*optional for those who missed yesterday’s lift

Back Squat (EMOM 4 x 1 @ 90%)

Gymnastics

Choose one movement and work on it for 5 min:

– Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon)

– Handstand Push-ups

– T2B

– Bar muscle ups

– Ring muscle ups

then

EMOM 8

coaches choice of reps depending on the movement you chose

Metcon

Metcon (Time)

For time with a partner:

250 Double Unders

200 Walking Lunges (BW)

150 Abmat Sit-ups

100 Alt. DB Snatches (50, 35) (each arm = 1 rep)

75 T2B

50 DB Thrusters (50, 35)

*One person works at a time.

L3: (40, 25)

L2: (Double Under Attempts) (35, 25) (Knee Raises)

L1: (Single Unders) (30, 15) (Knee Raises)

25:00 Cap

Extra Credit

3 Rounds of:

30 Banded Leg Curls each

10 1-Arm Rows w. rotation each.

*Rest as needed.