CrossFit Belleville – WOD

Game

Abmat Pizza Game

(2 burpee penalty for drops)

Mobility/Prep

20 Air Squats

20 Sit-ups

20 Walking Lunges

20 Supermans

Tissue Work/Foam Roll/Lacrosse Ball

pick 3 spots/devote about 1:00 to each.

Strength/Skill

5 Rounds

1a) Farmer Carry x 100 meters, AHAP. Rest 60s.

1b) 15 KB Deadlift

Metcon

Metcon (2 Rounds for reps)

AMRAP

0:00-7:00

30 Double Unders

15 Power Snatch (75, 55)

3min rest

10:00-17:00

30 Double Unders

15 Hang Power Clean (75, 55)

10 Air Squats

L3: (65, 45)

L2: (55,35) (Double UnderAttempts)

L1: (45, 35) (x2 Single Unders)

Extra Credit

5:00 of Static Stretching