CrossFit Belleville – WOD
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