CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Row

Active Samson

Moderate Row

Active Spidermans

Faster Row

Air Squats

Wallball Partner Warmup

*Grab a partner and a light wallball for this warmup. Athletes on opposite sides of the room.*

**2 Rounds: **

:20 Seconds Chest Passes

:20 Seconds Lateral Passes

:20 Seconds Lateral Passes (Other Side)

:20 Seconds Squat Passes

Mobility

Door Frame Chest Stretch: 1min

Squat Hold: 1min

Skill

AMRAP 2:

3 KBS, 20sec HS Hold

6 KBS, 20sec HS Hold

9 KBS, 20 sec HS Hold

*add 3 KBS every round.

REST 2min

AMRAP 3:

3 KBS, 20sec HS Hold

6 KBS, 20sec HS Hold

9 KBS, 20 sec HS Hold

*add 3 KBS every round.

RX KBS : 70/55

L3: 55/35

L2: 35/25

L1: 25/15

Metcon

Vader (Time)

3 Rounds:

24/17 Calorie Row or Bike

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Dumbell

L3: 35/25

L2: 14/10, 25/20, Burpees
*18min cap

Extra Credit

Couch Stretch (2min each)