CrossFit Belleville – WOD

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WarmUp

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
*15minutes

Metcon

Daily Double plus (Time)

50 Wallballs (20/14)

50 Sit-ups

100 Double Unders

40 Wallballs (20/14)

40 Sit-ups

80 Double Unders

30 Wallballs (20/14)

30 Sit-ups

60 Double Unders

20 Wallballs (20/14)

20 Sit-ups

40 Double Unders

10 Wallballs (20/14)

10 Sit-ups

20 Double Unders

*30 minutes