CrossFit Belleville – WOD

WarmUp

Mobility

Lax Ball x 30s each

– Forearms

Foam Roll

– Lats 1:00 each side

Gymnastics

Gymnastics Skill Work 15 min

– Pistols

*Superset with 1 static hold x10-20s

– L-Sit

– L-Hold

– Hollow Hold

Metcon

Metcon (Time)

5 Rounds of:

10 Step Down Box Jumps (24,20)

10 T2B

10 KBS (70, 53)

Rest 2:00

Rx+:(15 Reps per movement)

L3: (53, 35)

L2: (20, 15) (Knee Lifts) (35, 25)

L1: (20, 15) (Sit-ups) (35, 25 Rus

Swing)

*Score = slowest split

25:00 Cap

Extra Credit

5:00 foam roll