CrossFit Belleville – WOD

WarmUp

Worlds Greatest Stretch x 20s each pose,

15 Hollow Rocks

20 Walking Lunges

25 Double Unders or Double Under Attempts

30 Shoulder Taps

25 Double Unders or Attempts

20 Walking Lunges

15 Hollow Rocks

Metcon

Metcon (3 Rounds for time)

Every 7:00 x 3 Sets:

Row 1k

75 Double Unders

50 Abmat Sit-ups

L2: (50 Double Unders) (30 AbmatSit-ups)

L1: (500m-750m Row) (75 Single Unders) (20-30 Abmat Sit-ups)

Strength/Skill

3 Sets of:

20 DB Walking Lunges

20 Russian Twists w. a plate

10 each arm Arm Single Arm DB Push Press

*Rest 60s between movements.

10min

Extra Credit

5:00 of Static Stretching