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