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.