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CrossFit Belleville – WOD

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Warm up/Mobility

2 Rounds:

:20 Mountain Climbers

:10 Rest

:20 Knuckle Draggers

:10 Rest

:20 Toe Touch + Jump

:10 Rest

:20 High Knees

:10 Rest

Pacing:

100m Run

1min Rest

200m Run

1min Rest

2 min

Ankle/Hamstring/Calf stretch

Metcon

Litchi (4 Rounds for time)

4 ROUNDS

Run 1200m

– Rest 2:00

L2: 800m Run

L1: 400m Run

**Target | 4:30-7:00 per 1200m**

No Run option:

Row 1200/900m

– Rest 2:00

Cool Down

:30 Lacrosse Ball Foot / Side

:30 Calf Stretch / Side

:60 Frog Stretch