CrossFit Belleville – WOD

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Warm up/Mobility

6:00 of Abmat Pizza Game

*For every drop complete 8 Air Squats, 8 Abmat Sit-ups, 8 Reverse Lunges in place

Then,

10:00 of Metcon Warm-up of:

2-3 Rounds of, Rest as needed.

5 Deadlifts

10 Wallballs

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

AMRAP 35 in teams of 2:

Row 400 Meters/2:00 Bike

50 Wallballs (20, 14)

Row 400 Meters

50 Deadlifts (155, 105)

L3: (135, 95)

L2: (115, 75) (14, 10)

L1: (95, 65) (10, 8)

Extra Credit

AMRAP 6:

30 Banded Pull-aparts

20 Alternating DB Curls

10 Straight Leg Raises