CrossFit Belleville – WOD

WarmUp

One with the Ball

200m Row each/partners holds ball

10 Medball tosses moving laterally

20 Partner Wallballs (10 each)

10 medball chest passes

200m Row each/partner holds ball

Mobility

Tissue Work

Foam roll, 10 passes ea.

– quads

– IT Bands

– Thoracic Spine

– Lats

– Adductors

Strength/Skill

1) RDLs: 4 x 10.

2) Russian Twists: 3 x 20.

Metcon

Double Jump (Time)

5 RFT:

50 DUs

20 KBS (53, 35)

10 Burpee Box Jumps (24, 20)

L3:(30 DU)

L2: (30 DU) (45, 25)

L1: (50 Singles) (35, 25) (Burpees )

20:00 Cap

Extra Credit

Bob Marleys 3×12