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.