CrossFit Belleville – WOD
WarmUp
**Set 1**
10 Alternating Hamstring Scoop Stretch
:20. Walk on heels only
10 Alternating Samson Stretch
:20 Walk on toes only
**Set 2**
100m Jog
10 Leg Swings (across body) / Leg
100m Backwards Jog
10 Leg Swings (forwards & back) / Leg
**Set 3**
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats
Metcon
Hands On (Time)
– RX –
6 Rounds For Time:
400m Run
12 Box Jump Overs (30/24″)
– Athletes may touch the top of the box with their hands
– INTERMEDIATE –
6 Rounds For Time:
300m Run
10 Box Jump Overs (30/24″)
– Athletes may touch the top of the box with their hands
– BEGINNER –
6 Rounds For Time:
200m Run
12 Box Step Overs (24/20″)
– Athletes may touch the top of the box with their hands
*20 minutes
Skill
Accumulate:
50 Medball Sit-up Tosses (each)
– With a partner
*8 Minutes
Stamina
EMOM 10:
10 Box Facing Burpees (24/20″)
Cool Down
Accumulate:
1:00 Rocking Calf Stretch / Side
1:00 Lacrosse Ball / Foot