CrossFit Belleville – WOD

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WarmUp

Line Drills (No Measure)

200 Meter Run

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

Inchworm

Bear Walk

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Mobility

Dumbbell Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Russian Baby Maker – 1min

Elbows pushing the inner thighs, driving knees out, heels on the floor

Gymnastics

Handstand Push-Up (Max reps)

*Perform one set as your warm up. Don’t max out here. Rest for 2min. Then perform your max.

*8min

Metcon

Foul Ball (Time)

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (50/35)

L3:(40/25)

L2:(14/10)(35/20)

L1:(600meter)(10/8)(25/15)

Extra Credit

3 x 6 Bulgarian Squats AHAP