CrossFit Belleville – WOD
WarmUp
0:30 Bike
0:30 Push-Up to Down Dog
0:30 Bike
0:30 Cossack Squats
0:30 Bike
0:30 Pigeon Pose (right side)
0:30 Pigeon Pose (left side)
0:30 Air Squats
**PULL-UPS**
10 Scap Retractions
0:30 Hollow Hold
0:30 Arch Hold
5 Kip Swings
1-3 Strict Pull-Ups/Ring Rows
5 Pull-Ups
[Standards, arms extended at bottom, chin over bar at top]
**PUSH-UPS**
0:30 Plank Hold
5 Knee Push-Ups
5 Push-Ups
[Standards, Chest to floor at bottom, elbows extended at top]
**AIR SQUATS**
0:30 Squat Hold
[Depth/Low Back position]
5 Air Squats
[Standards, Full Depth at Bottom, Hips extended at top]
Metcon
Time after Time (Cindy) (AMRAP – Rounds and Reps)
AMRAP 20:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Evert 2:00, Bike 500/400 Meters
After Party
EMOM 12
Min 1: 12 Pistols
Min 2: 5 Devil Press (50s/35s)
Min 3: Rest
Cool Down
1:00 Butterfly Stretch