CrossFit Belleville – WOD
WarmUp
30 Seconds Each
Single Unders
Active Spidermans
Single Unders
Lateral Squats
Double Unders
Mountain Climbers
Fish Game on Rower
Mobility
Couch Stretch: 45 Seconds Each Side
Pigeon Pose: 45 Seconds Each Side
Weightlifting
Back Squat (Build to Heavy 2)
*20 min
Metcon
Repeat after me (3 Rounds for reps)
AMRAP 5:
21 Double Unders
9 Burpees
Directly Into…
AMRAP 5:
Max Meter Row
Directly Into…
AMRAP 5:
21 Double Unders
9 Burpees
3 scores for this workout:
* Total Reps of Double Unders + Burpees
* Total Meters on the Rower
* Total Reps of Double Unders + Burpees
* Your final score will be all 3 of these numbers added together