CrossFit Belleville – WOD

WarmUp

Dynamic Warm-up 8 min

Mobility/Prep

Wall Slides: 2 x 10

Handstand Progressions

Skill

EMOM 10:

ODD Minutes: 50 Ft. each Bottoms Up KB Carry

EVEN Minutes: 20s Hollow Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 w. a partner:

20 Renegade Rows (50, 35)

20 Box Jumps w. step down (24,20)

20 DB Walking Lunges (50,35)

600 Meter Row

*Split Work however desired.

*Scale DB weight as needed.

*Both movements are total reps.

Alternate Scaling Options:

– Rowing: 600m Run or 60 Double Unders each athlete

Extra Credit

Reverse Crunch + Deadbug: 3 x 10.