CrossFit Belleville – WOD
WarmUp
Partner
400 meter Farmer Carry with two KBs/
your choice in weight.
*100 meter intervals
*10 minutes cap
Mobility
Foam Roll x 10 passes each
– Lats
– IT Bands
15 Crosses each side
Gymnastics
*Spend 5:00 Working on 1 Skill
EMOM 8:
ODD Minutes: 30s of Gymnastics Skill
EVEN Minutes: 30s of Double Unders or Double Under Practice
Metcon
Metcon (AMRAP – Reps)
EMOM 20:
Minute 1: 40s of Box Jumps
Minute 2: 40s of T2B
Minute 3: 40s of DB Walking OH Lunges
(35, 25)(one arm)
Minute 4: 40s of Wallballs (20, 14)
Minute 5: 40s Renegade Rows (2 DBs)
*Score = total Wallballs
Extra Credit
Recovery Work
Row, Bike or Run for 10:00 at a
Conversational pace.