CrossFit Belleville – WOD

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Game

Hollow hold wall ball pass

Athletes in a circle

1min x 3 rounds.

The person who has the ball last (at the 1minute mark) does 5 burpees

WarmUp

400m Run

Mobility

Limber 11 (No Measure)

Foam Roller – Abductors 30s each

Foam Roller – Adductors 30s each

LAX Ball – Glute Smash 30s each

Cross x 8 each

V-Roll x8

Frog Stretch 30s

Pigeon 30s each

Fire Hydrant – 8 Circles each

Mountain Climbers – 8 each

Cossack Squats – 6 each

Couch Stretch 30s each

Metcon

Metcon (Time)

50 Double Unders

2 Rounds of Hellen

1 Round of Kelly

1 Round of Hellen

50 Double Unders

*25min cap

1 Round of Hellen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Extra Credit

Worlds Greatest Stretch