CrossFit Belleville – WOD

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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