CrossFit Belleville – WOD
Warm up/Mobility
1 Minute
Easy Bike
Easy Row
Slow Squats to Ball (Butt to Ball)
40 Seconds
Moderate Bike
Moderate Row
Squats with Ball (Bear Hug Ball)
20 Seconds
Faster Bike
Faster Row
Jump Squats with Ball (Bear Hug Ball)
MOBILITY
Couch Stretch: 45 Seconds Each Side
Pigeon Pose: 45 Seconds Each Side
Gymnastics
How To:
20min to work on Gymnastics.
Pull ups/C2B/HSPU/T2B/MuscleUps
Pick a movement and work on it.
Metcon
Airplane Mode (Time)
2 Rounds:
50/35 Calorie Assault Bike
1k Row
50 Wallballs (20/14)
*22 min
After Party
Strict Gymnastics
9-6-3:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups
Directly Into…
3-6-9:
Strict Pull-ups
Strict Handstand Push-ups (Floor)
*5 Minute Time Cap on Each