CrossFit Belleville – WOD
WarmUp
Row 500m
10 Step-ups
10 Hollow Rocks
10 Supermans
10 Squat Thrusts
500m row or 400m Run
Mobility/Prep
Lax Ball x 30s each spot
– Triceps
– Pecs
– Scapular
Metcon
Metcon (Time)
Row 50 Calories
21 Burpee Box Jumps (24, 20)
Row 50 Calories
15 Burpee Box Jumps
Row 50 Calories
9 Burpee Box Jumps
*20:00 Time Cap
L2: (20, 15)
L1: (Burpees)
Strength/Skill
3 Rounds:
1a) Bulgarian Squat x 10 ea. Rest 30s
1b) Bent-over Rear Lateral Raises x 15. Rest 30s.
1c) Banded Hip Flexor Bridge x 25 ea.