CrossFit Belleville – WOD

WarmUp

Row 500m

2 Sets of:

5 Yoga Push-ups

10 Bent-over Rows

15 Wallballs

10 Alt. Step-ups

Mobility

Lax Ball

– Pecs

– Scapular

– Triceps

Weightlifting

Floor Press (Close Grip – 1RM)

Metcon

Metcon (2 Rounds for time)

2 Rounds, each for time

500m row

30 Wallballs (20, 14)

25 Burpees

20 C2B

Rest 5:00

L3: ( Pull-ups)

L2: (14, 10) (Ring rows)

Extra Credit

BB Bent-over Rows: 3 x 10