CrossFit Belleville – WOD
WarmUp
With a partner perform:
20 Partner Wallballs
400m Partner Medball Run
20 Partner Wallballs
200m Partner Medball Run
20 Alternating Step-ups with medball
* light KB / review TGU.
Both athletes complete 2 reps per
arm. These can also be done with no
weight if athletes are new
Mobility/Prep
Worlds Greatest Stretch x 30s each pose
Spend 2:00 Foam Rolling anywhere
you are sore
Gymnastics
5:00 Working on 1 Skill of your choice.
EMOM 8:
ODD Minutes: 30s of Gymnastics Skill
EVEN Minutes: 30s of Double Unders
or Double Under Practice
Metcon
Metcon (AMRAP – Reps)
4 Rounds of 60s Work/30s Rest
1a) Wallballs (20, 14)
1b) Alternating Step-ups (athlete choice
of DB weight)
1c) Double unders
1d) TGU splitting work evenly on each
side
1e) Ball Slams or Abmat Sit-ups
*Score = total reps completed
Extra Credit
Recovery Work
Row, Bike or Run for 10:00 at a
“Conversational” pace.