CrossFit Belleville – WOD
WarmUp
30 Seconds
Easy Row
Mountain Climbers
Moderate Row
Push-up to Down Dog
Faster Row
Air Squats
20 Seconds
Hollow Hold
Barbell Back Squats
Arch Hold
Barbell Front Squats
Russian Twists w. WB
Jumping Squats w. WB
Mobility
Warrior Squats: 45 Seconds
Squat Hold w. WB: 45 Seconds
Weightlifting
Back Squat (Build to Heavy Set of 5 )
Metcon
Jacquelyn (Time)
For Time:
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar
*12min cap
L3: 20 Toes to bar
L2: 14/10, Knee raises
Extra Credit
accumulate
30 GHD Situps
30 GHD Hip Extensions