CrossFit Belleville – WOD
Warm-up
**On a 5:00 clock:**
10 single-unders
10 fast single-unders
10 single-leg single unders/side
10 backward single-unders
5 side plank reach-throughs/side
5 single-arm ring rows/side
*5:00*
20 Double Unders
3 *Pulling option*
Skill
6 sets:
5 toes-to-bars
5 kipping pull-ups
5 toes-to-bars
– Perform the 15 reps unbroken. If unable to do so, scale the reps to 4-4-4, 3-3-3, or 2-2-2.
-12 minutes
Metcon
Metcon (Time)
– RX –
For time:
5 strict muscle-ups*
50 double-unders**
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
*Strict chest-to-bar pull-ups/Pull ups/Ring Rows
** Triple the amount for singles
*12 minute cap
Cool Down
**3 sets:**
:30 lacrosse ball roll/foot
:30 lacrosse ball lat/side