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CrossFit Belleville – WOD

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WarmUp

**On a 6:00 Clock**

* Partner 1 performs :30sec on cardio equipment while Partner 2 performs a movement. When Partner 1 is done, transition to the movement while Partner 2 goes on cardio equipment. After both partners have completed a movement, progress to the next movement.

* Cycle through two to three times or until the clock hits 6:00.

1) Alternating Single-Leg Toe Touches

2) Elbow-to-Instep Stretch

3) Hamstring Scoop Stretch

4) Alternating Toe Touch in Plank

5) Air Squat + Good Morning

Metcon

Metcon (No Measure)

7 Rounds

200m Sprint/250 Row/650 Bike/250 Ski

Teams of 4

*You can mix and match equipment

*Complete each 200m sprint in < 1:00. *28 minutes

Strength

Front Squat (Every 2 minutes x 4 sets)

5 Front Squat (50%)

5 Front Squat (55%)

3 Front Squats (60%)

1 Front Squats (70%)

…then

For Reps:

1:00 Max Unbroken Front Squats (75%)

*9 minutes

Skill

**Accumulate:**

100 Weighted Sit-ups (35/25#)

– Everytime you break perform :30 Superman hold

*7 min

Cool Down

**3 Sets:**

:30 Banded Hamstring Stretch / Side

:30 Couch Stretch / Side