CrossFit Belleville – WOD
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)