CrossFit Belleville – WOD

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Warm up/Mobility

1 Minute Each

Easy Row

Active Spidermans

Good Mornings + Back Squats (30 Seconds Each)

Moderate Row

Active Samson

Elbow Rotations + Strict Press & Reach (30 Seconds Each)

Fast Row

Push-up to Down Dog

Romanian Deadlifts + Front Squats (30 Seconds Each)

Barbell Ankle Stretch: 45 Seconds

Pec Stretch on Wall: 45 Seconds Each Side

Skill

EMOM 18

Min 1: 30 sec Handstand Hold

Min 2: 4-6 Pistols

Min 3: 30 Double Unders

Metcon

Kobe (AMRAP – Rounds and Reps)

AMRAP 13

8 Thrusters (95/65)

24 Box Jumps 24/20