CrossFit Belleville – WOD

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Warm up/Mobility

Lower body Warm up (No Measure)

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)

Front Rack Stretch 1 min

Wrist Stretch 1 min

Metcon

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

Midline

Midline (Time)

21-18-15-12-9

GHD sit ups or V-ups

*15 second L-sit hold in between sets

*11min cap