CrossFit Belleville – WOD

WarmUp

Row 500m

Group Dynamic Circle Warm-up

– Go around in a circle and have

athletes choose a bodyweight

exercise. Perform 10 reps of each

movement.

Mobility

Achilles/Calve Stretch against Wall x 60s each leg

Metcon

Metcon (Time)

500-400-300-200-100

Rowing

25-20-15-10-5

Burpees

Rest 2:00 after each completed round

25:00 Cap

Strength/Skill

3 Rounds of:

1a) 25m. each Arm Bottoms-up KB Carry.

1b) DB or KB Bulgarian Split Squats x 8 ea.

1c) Abs with plate Switch x 30s Max Reps.

Extra Credit

3:00 of Foam Rolling Quads, Lats, Thoracic Spine x 10 passes each