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.