CrossFit Belleville – WOD
Warm up/Mobility
**On an 8:00 Clock**
8 Alternating Spiderman
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
8 Cossack Squats
8 Kip Swings
100m Run
Skill
On a 8:00 Clock:
L-Sit Hang
– Perform 5 Handstand Push ups every time you break the L-sit.
Metcon Prep
**2 Sets:**
:30 Kip Swings or Hollow Rocks
:30 Bar Muscle-up Floor Drill
**2 Sets:**
:30 Kip Swings + Hips to Bar
:30 Bar Muscle-up Floor Drill
**2 Sets:**
:30 Pull-ups or Chest-to-Bar
:30 Jumping Bar Muscle-ups
**On a 5:00 Clock**
1-3 Bar muscle-ups or scaling option
Metcon
Fig (Time)
– RX –
400m Run
50 Sit-ups
25 Bar Muscle-ups
50 Sit-ups
15 Bar Muscle-ups
*17 Minutes
– LEVEL 2 –
*15 Bar Muscle-ups
15 Chest-to-Bar Pull-ups
– LEVEL 1 –
300m Run
25 Sit-ups
25 Push-ups
25 Sit-ups
25 KB Swings (55/35)
Cool Down
Accumulate:
1:00 Cobra
1:00 Banded Pull Aparts