CrossFit Belleville – WOD

WarmUp

Athletes choose 4 Bodyweight movements and perform

8 reps of each for a 7:00 AMRAP at a slow pace.

Mobility

Tissue Work, Foam Rolling x 8-10 slow

passes:

– IT Bands

– Thoracic Spine

– Quads

– Calves

Strength/Skill

Skill EMOM 8:

ODD Minutes: 1 Monostructural Movement:

Choose from : Bike, row, running. 30s work

EVEN Minutes: 30s of Double Under

Metcon

Metcon (Time)

5 Rounds

15 Wallballs (20,14)

Row 500 Meters

Rest 1:00 between rounds

L2: (14, 10)

L1: (400m Row) (10, 8)

25:00 Cap

*Score = total time including rest

– Alternate Scaling

500m Row = 400m Run

Extra Credit

Side Plank: 3 x 30s ea.