CrossFit Belleville – WOD

WarmUp

200 Meter Run

30 Double or Single Unders

20 Walking Lunges

15 Sit-ups

10 Push-up

15 Hollow Rocks

20 Walking Lunges

30 Double or Single Unders

200 Meter Run

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 22 in teams of 2:

50 Walking Lunges (BW)

200 Meter Run

50 Abmat Sit-ups

200 Meter Run

50 Double Unders

*One person works. Split as needed.

L2: (Double Under Attempts)

L1: (Single Unders x 2)

Alternate Options:

200m Run = 250m Row

Finisher

3 Rounds of:

1a) 12 KB Hammer Curls

1b) 20s Hollow Hold

1c) 25 Banded Pull-aparts

Rest 30s between sets

Extra Credit

5:00min static stretch or preferred tissue work