CrossFit Belleville – WOD

WarmUp

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

Metcon

Metcon (AMRAP – Reps)

Tabata this.

(Complete all intervals (8) before moving to

next exercise)

1) Mountain Climbers (2 count)

Rest 1:00

2) Alternating Step-ups w. weight (24, 20)

Rest 1:00

3) Push-ups

Rest 1:00

4) Double Unders or Attempts

Rest 1:00

5) Squat Thrusts + Air Squat Combo

Finisher

3 Rounds

1a) Single Leg RDLs w. two KBs x 6-8 ea.

1b) DB Lateral Raises x 12-15.

1c) Banded Alphabets x 1 set each side.

Extra Credit

Accumulate:

150 Banded Leg Curls each