CrossFit Belleville – WOD

WarmUp

Row 500m

10 Hollow Rocks

10 Squat Thrusts

10 Ball Slams

10 Lunges in place each leg

10 Supermans

10 Scorpions

Mobility

World Greatest Stretch x 30s each pose

Strength/Skill

3 Rounds of:

1a) Supinated Grip BB Rows x 10. Rest 30s.

1b) L-Sit x 20s. Rest 30s

Metcon

Metcon (No Measure)

EMOM 20:

ODD Minutes: 10/8 Calorie Row

EVEN Minutes: 10 Burpees

Rx+:(12/10 Calorie Row) (12 Burpees)

L2: (40s of Work each set)

L1: (30s of Work each set)

Extra Credit

Static Stretch