CrossFit Belleville – WOD

Warm-up

60s Assault Bike /5 rounds

Mobility

Tissue Work x 10 passes each:

– pick 3 spots you are most sore and

devote about 2:00 to each.

Skill

10:00 Practicing:

– Candlesticks

– Pistols.

Metcon

Metcon (No Measure)

EMOM 8 (alternating)

Candlesticks x 4

Pistols 8

Metcon

Metcon (Time)

“Sprint Carry”

In teams of 2:

10 Rounds of:

100 Meter sprint

100 Meter Farmer Carry (70,53)

*One athlete completes a full

round at a time

Extra Credit

Softball in Glutes x 60s each side