CrossFit Belleville – WOD

WarmUp

Coaches Choice of Fun Game

Mobility

Lax Ball:

Spend 2:00 on each calve and ankle to prepare for box jumps

Strength/Skill

3 Rounds of:

1a) DB or KB Bulgarian Squats x 8 ea.

1b) Lateral Raises x 15.

1c) Foam Roll Quads x 10 passes each.

Alternative:

Make up a weightlifting session you missed last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

5 T2B

10 Power Cleans (115, 75)

15 Box Jumps w. step down (24,20)

Rx+:(135, 95)

L3: (95, 65)

L2: (K2C) (75, 55) (20, 15)

L1: (Knee Lifts) (Goblet Squats)

(Low Box Jumps or Step-ups)

Extra Credit

Hollow Hold x 2:00