CrossFit Belleville – WOD
WarmUp
Bike Warmup
1 Minute Easy
40 Seconds Moderate
20 Seconds Faster
30 Seconds Each
Single Unders
Inchworm to Push-ups
Single Unders
Shoulder Taps
Double Unders
Slow Burpees
Double Unders
Metcon
Metcon (No Measure)
Midline
4 Rounds:
:20 Seconds V-ups
:10 Seconds Rest
:20 Seconds Hollow Hold
:10 Seconds Rest
Directly Into…
4 Rounds:
:20 Seconds Hip Extensions
:10 Seconds Rest
:20 Seconds Superman Hold
:10 Seconds Rest
*8minutes
Metcon (No Measure)
Gymnastics Pressing Stamina
3 Rounds for Quality:
4 Strict Handstand Push-ups
6 Strict Ring/Box Dips
*8minutes
Metcon (No Measure)
EMOM 12
Min 1: 8 Barbell Step Ups (Front Rack)
Min 2: 30 Sec work on a gymnastic movement (BMU/RMU/C2B/PU/T2B/Push up)
Don’t Stop Me Now (Calories)
AMRAP 15:
Max Calorie Bike
Every 3 Minutes [Starting at 0:00]:
50 Double Unders
12 Burpees