CrossFit Belleville – WOD

WarmUp

Tabata Double Unders

Mobility

Lax Ball on Calves x 30s

Banded Ankle Distractions x 15

Ankle Plantarflexion x 60s

Skill

Pistol Practice

Scaling Options:

– Ring / Post / band assisted

– Box Pistol

Metcon

Metcon (Time)

For time:

Row 500 meters

50 KBS (70, 53)

100 Double Unders

Row 400 meters

50 Alt. Pistols

75 Double Unders

Row 50 Calories

25 Double Unders

50 Walking OH Lunges (40, 25 DB)

L3: (53, 35)

L2: (45, 25) (Walking Lunges for Pistols)

30:00 Cap

Extra Credit

Worlds Greatest Stretch