Third week

CrossFit Belleville – WOD

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WarmUp

6 Minutes For Quality

1 Minute Row or Bike

1 Minute Push-up to Down Dog

1 Minute Side Plank (30 Second Each)

1 Minute Single Leg Glute Bridges (30 Seconds Each)

1 Minute Sit-ups

1 Minute Wall Squats

MOBILITY

Couch Stretch: 1 Minute Each Side

Front Rack Stretch: 1 Minute

Metcon

Metcon (No Measure)

EMOM 12

Min 1: 3 Strict Pullups

Min 2: 6 Toes To Bar

Min 3: 9 Back Extension

Metcon (No Measure)

5 Rounds For Quality:

8 Thrusters (95/65)

8 Alternating Pistols

8 Front Rack Reverse Lunges (4 Each Leg)

*12 minutes

Metcon (No Measure)

Gymnastics Conditioning

Every 3:00 x 3 Rounds:

2 Bar Muscle Ups

10/8 Calorie Assault Bike

5 Chest to Bar Pull-ups

Foam Party

5-10 Minutes of Stretching & Rolling

Recommended Targets:

* Lats

* Quads

* Glutes

* Hamstrings