I wish to be alone

/ Uncategorized / By

CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

*3 sets**

Bike 200 m

15 banded pull-aparts

10 banded pass-throughs

10 kip swings

How To:

Pull up Review

*8 minutes

Metcon

Metcon (Time)

– RX –

5 rounds for time:

20 pull-ups

800/1000m Bike

– INTERMEDIATE –

5 rounds for time:

12 pull-ups

800/1000m Bike

– BEGINNER –

5 rounds for time:

10 jumping pull-ups

400/600m Bike

*20 minutes

Midline

4 sets:

:30 L-sit hold

15 seated leg raises

* Cap at 10:00

* Keep rest to less than 1:00 between sets.

Cool Down

**3 set**

10 Cuban presses (PVC)

:20 doorway pec-stretch/side