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CrossFit Belleville – WOD
WarmUp
**1 set*
:30 pvc pipe pass through.
:30 pvc pipe around the world.
:30 good mornings
:30 box step-ups.
:30 hang from the pull-up bar.
:30 hollow hold
**1 set*
:30 pvc pipe pass through.
:30 pvc pipe around the world
:30 good mornings
:30 box step-ups.
:30 kip swing.
:30 hollow hold
*5 minutes to work on Pullups and scaling options and Toes to Bar and scaling options
Skill
Toes-To-Bar
2 sets:
Max unbroken toes-to-bars
– Rest 3:00 between sets.
Metcon
Stamina
EMOM 12:
4 DB box step-ups (20/24 in) (20/35 lb)
6 box jump-overs
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
8 pull-ups
6 sit-ups
4 burpee box step-overs (16/20 in)
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
AMRAP 10:
8 ring rows
6 sit-ups
4 burpee box step-overs (12/14 in)
Cool Down
Accumulate:
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses