CrossFit Belleville – WOD
Warm up/Mobility
5min play
Row/Bike/Skip/Jump/Dance
10min AMRAP (warm up pace)
5DUs
5KBS
5Goblet Squats
5Hollow Rocks
Metcon
Metcon (Time)
4 RFT:
50 Double Unders
20 KBS (53, 35)
15 Goblet Squats (53, 35)
10 Hollow Rocks
L3: (30DUs)
L2: (60s Attempts) (45, 25)
L1: (100 Singles) (35, 25 Rus Swing)
20:00 Cap
Strength/Skill
3 Rounds
1a) Ring Rows x 12.
1b) DB Forward Lunges x 8 ea.
1c) Single Arm Farmer Carry x 50 meters ea. (70, 53)
Extra Credit
5:00 of Static Stretching