CrossFit Belleville – WOD

WarmUp

2 RNDS

50 Single Unders

40 Mountain Climbers

20 Air Squats

100m Run

Mobility/Prep

Tissue Work, Foam Roll x 10 slow passes each spot:

– Lats

– IT Bands

– Lats (twice)

– Thoracic Spine

Metcon

Metcon (Time)

Every 6:00 x 4 Sets:

Run 400 Meters

25 Air Squats

50 Double Unders

L2: (60s of Double Under Attempts)

L1: (300m Run) (75 SUs)

Score = Fastest Split

Strength/Skill

Front Rack KB Carry: 50 meters/ rest 1min x 4

Extra Credit

Accumulate 2:00 Side Plank (1min/side)