CrossFit Belleville – WOD

Warm up/Mobility

20 Walking Lunges

40 Single Unders

20 Abmat Sit-ups

40 Single Unders

20 KBS (Metcon weight)

40 Double Unders or Attempts

+

Mobility + Activation Circuit:

1a) Elevator Push ups x 10 passes

1b) Shoulder Taps x 20 (alternating)

1c) Banded Lat Stretch x 20s each

x 2 rounds

How To:

10 min

Bar muscle ups

Gymnastics

EMOM 10

Odd: BMU x2 (or appropriate progression)

Even: Hollow to Hip Extension snap on the floor x 5

Metcon

Metcon (Time)

“600”

100 Double Unders

100 Walking Lunges

100 Abmat Sit-ups

100 KBS (53, 35)

100 Squats

100 Double Unders

L3: (Double Under Attempts) (45, 30)

L2: (50-75 reps per movement) (Single Unders) (35, 25 Russian Swings)

20:00 Cap

Extra Credit

3 x 10 Bob Marleys