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