CrossFit Belleville – WOD

WarmUp

9 Essential Movements of CF

*8 Reps of each movement

Mobility/Prep

X-Band Walks x 2:00

10 Small Steps forward, backward and

laterally

Strength/Skill

EMOM 12:

Minute 1: 10 RDLs (Heavy)

Minute 2: 1 TGU each arm

Minute 3: 10 BB Rows (Heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17:

30 Double Unders

15 Abmat Sit-ups

10 Front Squats (115, 75)

5 Push Press (115, 75)

L3: (95, 65)

L2: (75, 55) (20 DUs )

L1: (65, 35) (60 Singles)