CrossFit Belleville – WOD

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Warm up/Mobility

Grab a foam roller and move 1-2 inches on each 1-2 trigger points per spot:

– Lats

– IT Bands

– Quads

– Thoracic Spine

– Adductors

Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence

Lunge/twist

Backwards jog

Shuffle

Double tap

Long Jump

belly up sprint

Belly down sprint

Weightlifting

Wide Stance High Box Squat (18-20″) (EMOM 4 x 5 @60%)

*Use a 20″ Box

Metcon

Metcon (Time)

EMOM 16 w. a partner:

Row 100 Meters

8 Air Squats

*Remainder of the minute hold an elbow plank.

*One athlete completes the full set while their partner rests ie. Once the minute is up the other athlete goes. Each athlete will complete a total of 8 sets.

*score today is your longest plank hold