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

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Thruster (Build to a heavy 3)

*20min

Metcon

Flash Flood (Time)

2 Rounds:

400 Meter Run

21 Thrusters (95/65)

*9min cap

L2: (75/55)

L1: (45/35)

Extra Credit

GHD situps

3×12