CrossFit Belleville – WOD

WarmUp

9 Essential Movements of CrossFit:

10 reps of each

Strength/Skill

3 Rounds :

a) Wide Stance Goblet Squat x 8 reps.

b) 1-Arm KB Rows x 10 ea.

c) Banded Alphabets x 1 set each side.

Metcon

Metcon (Distance)

Teams of 3:

30:00 min

Max Meters on the Rower

*Split work however needed.

*Score = total meters

Extra Credit

Accumulate 2mins in Hollow Hold