CrossFit Belleville – WOD
Warm up/Mobility
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
*12 min
Metcon Prep
Warm up the deadlift to metcon weight and figure out scaling options for HSPUs
*10 minutes
Metcon
Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
*25 minutes
After Party
Accumulate 40 ATYs
90 sec Pigeon Pose / side