CrossFit Belleville – WOD

Mobility/Prep

9 Essential Movements of CrossFit

Strength/Skill

Turkish Get-ups

Accumulate 6 Reps on each arm at a light weight

Accumulate 3 Reps on each arm at a medium weight

Accumulate 2 Reps on each arm at a heavy weight

Metcon

Metcon (AMRAP – Reps)

Tabata:

1) Medball Cleans (20, 14)

Rest 60s

2) Sit ups

Rest 60s.

3) Box Jumps (24,20)

Rest 60s.

4) Double Unders

Rest 60s.

5) Wall Balls (20,14)

*Score = total reps

Extra Credit

1) Barbell Single Leg RDLs: 3 x 8 ea. Rest 60s.

2a) Banded Plank Row: 3 x 10 ea.

2b) DB Rolling Tricep Extensions: 3 x 12. Rest 30s.