CrossFit Belleville – WOD

WarmUp

3 sets:

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Squat Cleans

5 Wallballs

5 Sit-ups

*20s pigeon pose ea side after each set.

*Add weight after each set but keep loads light.

Mobility

Worlds Greatest Stretch x 20s each pose

Strength/Skill

15 min

Pick one move. Gymnastics or Oly. Spend 15min working on it.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 w. a partner:

Row 500 Meters

15 KBS (53, 35)

9 Thrusters (95, 65)

*One athlete rows 500 meters while other

athlete AMRAPs KBS/Thruster

L3: (45, 25) (75, 55)

L2: (35, 20) (65, 45)

L1: (35, 20 Russian Swings) (55, 35)

*Score Rounds+Reps+Meters (100m=1rep)