CrossFit Belleville – WOD

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Warm up/Mobility

Run Warmup

200 Meter Run

30-20-10 Seconds

Single Unders

Active Samson

AbMat Sit-ups

Skill

How To:

ROPE CLIMB PRACTICE

*15min

* In practice environments, we want to keep the heart rate low and focus high

* Rest as needed between drills or attempts to maintain the quality of movements

Metcon

Hip Hop (Time)

1 Mile Run

Directly Into…

50-40-30-20-10:

Double Unders

AbMat Sit-ups

*20min cap

Extra Credit

3 x 12 GHD Hip Extensions