CrossFit Belleville – WOD

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Warm up/Mobility

Abmat Pizza Game

(Behave. What you do today will be on our FB page tomorrow)

*For every drop complete

– 3 Squat Thrusts

– 6 Lunges in place

Then grab a light KB:

– 10 Russian KBS

– 10 Ring Rows

– 50 Single Unders

*Rest 30s between movements.

*Add weight to bar and grab KB you plan on using for the EMOM and complete:

– 6 KBS

– 6 Ring Rows

– 50 Single Unders

Metcon

Metcon (No Measure)

EMOM 30:

Minute 1: 10 Burpees

Minute 2: 10 KBS (53, 35)

Minute 3: 15/10 Calorie Row

Minute 4: 10 Ring Rows

Minute 5: Run 100 Meters/12 BJs (24/20)

Minute 6: 60s of Single Unders (active recovery)

*Score = what is your favorite/funniest story that involves one of our coaches? Comment on our community page.

Extra Credit

5min Static Stretch