CrossFit Belleville – WOD

Game

Abmat Pizza Game (2 burpee penalty for

drops)

WarmUp

20 Air Squats

20 Sit-ups

20 Walking Lunges

20 Supermans

Mobility/Prep

Review Turkish Get-ups. These can

done with BW if needed. Each position

should be deliberate

Strength/Skill

EMOM 10:

ODD Minutes: 1 TGU each side

EVEN Minutes: T2B Cycling

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 28:

400 Meter Run

30 Double Unders

20 Russian KBS (70, 53)

10 Burpees

Rest 1min

L3: (20 Double Unders) (53, 35)

L2: (60 Singles) (45, 25)

L1: (Run 200m) (30 Singles) (35, 35) (6

Burpees)

Extra Credit

Recovery Work

Row, Bike or Run for 10:00 at a Conversational pace