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CrossFit Belleville – WOD

Warm up/Mobility

PVC Game 7min

*Every time PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

Skill

OPTION A: GYMNASTICS

– T2B + Static Hold

*Spend 15 Minutes working on improving T2B efficiency. Between sets of T2B drills perform a static hold of your choice

choosing between:

– Handstand Hold (wall or freestanding) or OH KB Hold x 15s.

– Ring Support or Box Support

*Accumulate T2B Volume During your Skill Sets

Adv: 50+ Reps

Int: 30+ Reps

Beg: 20+ Reps

Thruster (5 x 3)

OPTION B:

All sets at 70% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30 Calorie Bike or Row

20 Air Squats

16 DB Hang Power Snatch (8 ea.)

10 Box Jumps Overs (24, 20)

*Athlete choice of DB weight

Extra Credit

Elbow Plank: Who can hold the Longest?