CrossFit Belleville – WOD

WarmUp

Abmat pizza Game (2 burpee penalty for drops) 4min

+

20 Air Squats

20 Sit-ups

20 Walking Lunges

20 Supermans

Strength/Skill

3 Rounds of:

1a) Handstand Hold, Chest Facing Wall x 20s. Rest 60s.

1b) Ball Slams or Russian Twists x 20s Max Reps. Rest 60s.

Metcon

Metcon (Time)

Every 5:00 x 5 Sets:

Row 500 Meters

10 T2B

2 Wall Climbs

L2: (K2C) (Half Wall Climbs)

L1: (Knee Raises) (20 Shoulder Taps/Push Up position)

*Score = slowest split

Extra Credit

5:00 of Tissue Work