CrossFit Belleville – WOD
WarmUp
** 1 set**
:30 single-unders
:30 air squats
:30 shoulder taps
:30 rest
*1 set**
:30 single-unders
:30 prisoner squats
:30 knee push-ups
:30 rest
** 1 set**
:30 double-unders
:30 squat therapy
:30 push-ups
:30 rest
** 1 set**
:30 double-unders
:30 wall-ball front squats
:30 wall-ball push press
Specific Warm up
Wall ball review
2 sets
6 Wall Balls – Unbroken – 15 sec rest in between
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
*12 minutes
Midline
5 sets:
20 weighted med-ball sit-ups (20/14 lb)
20 med-ball knee tucks
*15 minutes
Foam Party
Foam roll IT band/Quads
*5-10 minutes