CrossFit Belleville – WOD

Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence

Lunge/twist

Backwards jog

Shuffle

Double tap

Long Jump

belly up sprint

Belly down sprint

Mobility/Prep

Mobility + Activation Circuit:

1a) Elevator Push ups x 10

1b) Shoulder Taps x 20

1c) Banded Lat Stretch x 20s each

x 2 rounds

How To:

Kip

10min

Gymnastics

EMOM 10:

ODD Minutes: 20s Kipping.

( T2B, Butterfly, Pull-up)

EVEN Minutes: 20s L-Sit or L-Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Run 400 Meters

50 Double Unders

25 KBS (53, 35)

L3: (45, 25)

L2: (35, 25) (60s of Double Under Attempts)

L1: (35, 25 Russian Swings) (75 Single Unders)

Extra Credit

1a) Banded Leg Curls: 3 x 30 ea.

Rest 30s.

1b) Banded Rotations: 3 x 20 ea.

Rest 30s.