CrossFit Belleville – WOD

WarmUp

Row 500m

8min AMRAP

5Squats

4Sit ups

3Push ups

2Pull ups

1Burpee

Mobility

Couch Stretch x 1:00 ea

Ankle Mobility x :30ea

Strength/Skill

4 Rounds of:

a) BB Rows x 8

b) Front Rack Reverse Lunges x 6 ea.

c) Hollow Rocks x 15.

Metcon

Metcon (Time)

Row 1k

21 Burpees

Rest 3:00

Row 750 meters

15 Burpees

Rest 3:00

Row 500 meters

9 Burpees

30:00 Cap

Extra Credit

Russian Twists: 3 x 20.