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.