CrossFit Belleville – WOD

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Warm up/Mobility

2 Rounds:

1st round:1 Minute Easy Row/ 2nd round: 200meter Run

45 Seconds Up Dog to Down Dog

30 Seconds Kettlebell Deadlifts

*Lighter kettlebell weight that in the workout

MOBILITY

Couch Stretch: 1 Minutes Each Side

Skill

Rope/Handstand Hold EMOM (EMOM 12)

Alternating:

1 Rope Climb

30sec Handstand Hold

Metcon

Melon (Time)

2 Rounds

500 Meter Row

35 Sit-ups

20 KBS (70/55)

400m Run

35 Situps

20 KBS (70/55)

*24min cap