CrossFit Belleville – WOD

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Warm up/Mobility

Line Drills (No Measure)

200 Meter Run

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

Inchworm

Bear Walk

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Gymnastics

2 min rest in between

Handstand Push-ups (max handstand push ups in 2 min)

Pistols (max pistols in 2 min)

Metcon

Sandbags 1.0 (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

10 Sandbag Reverse Lunges w. Sandbag on back (5 each)

10 Sandbag Squats to Overhead

20 Lateral Burpee Sandbag Hops

200 Meter Row

Relay style. Athlete 2 can start once athlete 1 leaves for the row.

Extra Credit

EMOM 4

20 Second L-sit hold/hang