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