CrossFit Belleville – WOD

Warm up/Mobility

Dynamic Warm-up 5min

Tissue Work 8min

Foam roll, 10 passes ea.

– Hamstrings

– Thoracic Spine

– Lats

Metcon

Metcon (Time)

2 Rope Climbs

60 Push-ups

60 Overhead Squats (95, 65)

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

2 Rope Climbs

60 Power Snatch (95, 65)

600m Row

2 Rope Climbs

60 Push-ups

60 OHS

60 Box Jumps

2 Rope Climbs

L3: (75, 55) (mod RC / 2for1)

L2: (65, 35) (Kipping Push-ups)

(20, 15) (10 Ring Rows per

athlete per RC)

40:00 Cap

Extra Credit

Static Stretch