CrossFit Belleville – WOD

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Warm up/Mobility

Run 400 meters

Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence

Lunge/twist

Backwards jog

Shuffle

Double tap

Long Jump

belly up sprint

Belly down sprint
Then Foam Roll x 20s each

– Quads, Calves, IT Bands

Skill

How To:

5min Review Alternating DB Snatches and DB Thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

Row 500 Meters

18 Alt. DB Snatch (50, 30)

15 Burpees

12 DB Thrusters (50, 30)

9 Burpees

L3: (40, 25)

L2: (30, 20)

L1: (25, 15)

*100m row= 1 Rep

Extra Credit

2 Rounds of:

50 Seated Banded Rows

30s Max X-Band Walks (left + right)

20 Alt. DB Curls (10 each)

No rest between sets.