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