CrossFit Belleville – WOD

WarmUp

Row 500m

EMOM 7

5 med ball cleans

4 pull ups

3 push ups

Mobility

Worlds Greatest Stretch

Metcon

Metcon (AMRAP – Reps)

EMOM 20:

Minute 1: 40s Max Cal Row

Minute 2: 40s Max Hollow Rocks

Minute 3: 40s Max Goblet Reverse Lunges (53, 35)

Minute 4: 40s Max DoubleUnders

Minute 5: Rest

*Score = total reps

Strength/Skill

3 Rounds

a) Bulgarian Split Squat x 6 ea.

b) Single Leg RDLs x 8 ea.

c) Banded Paloff Press x 8 ea.

Extra Credit

5:00 Static Stretching