Announcements
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CrossFit Belleville – WOD
Warm-up
3 Rounds
**:20 Just Row Arms**
**:20 Row Arms and Torso Lean**
**:20 Full Row Strokes**
**:20 Squat Therapy Squats**
Wall Ball Warm up
2 Sets x 9 Unbroken Reps
Metcon
Walrus (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
6-9-12-15…
Calorie Row
Wall Balls (20/14#) (10/9-ft.)
– Add 3 reps to each movement after each completed round.
– INTERMEDIATE –
AMRAP 12:
6-9-12-15…
Calorie Row
Wall Balls (14/10#) (10/9-ft.)
– BEGINNER –
AMRAP 12:
3-6-9-12…
Calorie Row
Medball Thruster (10/8#)
Skill
Accumulate:
50 Pike-ups on Rower
25 Wallball V-ups
*10 min
Cool Down
3 Sets:
5 Standing Figure 4 Stretch / Side
:30 Standing Hamstring Stretch
:30 Frog Stretch