CrossFit Belleville – WOD

WarmUp

Rowling with a partner x 10:00 (each missed cal=1 burpee)

*Resting athlete completes:

10 Banded Pull-aparts

20s Elbow Plank

+

Worlds Greatest Stretch x 20s each pose

Strength/Skill

“Accessory EMOM”

EMOM 8:

ODD Minutes: *Athlete Choice

EVEN Minutes: *Athlete Choice

*Choose one accessory movement for a body-part that needs work.

Metcon

Metcon (AMRAP – Reps)

AMRAP 20 w. a partner:

90s max cal Assault Bike

*AMRAP of:

12 BJs (20,24)

15 Slamballs (30, 20)

*Alternate Options for bike:

90s max cal Row

90s max Burpees

*Score = total calories/burpees for the entire workout.

Extra Credit

AMRAP 6:

X-Band Walks x 10 steps each direction

Banded Double Leg Curls x 25 reps

Russian Twists x 30 Reps