CrossFit Belleville – WOD
WarmUp
“Rowling” (No Measure)
*With a partner for 10min
*Resting athlete completes:
20 Single Unders
20s Elbow Plank
Mobility
Ankle Mobility x 60s each
Metcon
Metcon (Time)
4 Rounds
Row 500 Meters
15 Box Jumps w. step down (24, 20)
20 Abmat Sit-ups
50 Double Unders
Rest 2:00
L3:(30 Double Unders)
L2: (20,18) (60s DU Attempts)
L1: (400M Row) (16 Alt. Step-ups per round) (15 Abmat Sit-ups per rd) (50 Single Unders)
25:00 Cap
Strength/Skill
Accumulate volume in 8:00.
– Banded Alphabets (both sides)
– DB Reverse Lunge + RDL Combo x 6 each (1 + 1 = 1)
– Banded Pushdowns x 15.
Rest as needed between sets.
Extra Credit
Accumulate 3:00 of X-Band Walks