CrossFit Belleville – WOD

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Warm up/Mobility

:30s Warm up (No Measure)

30sec Row

30sec Inchworm Push ups

30sec Row

30sec Active Samson

30sec Row

30sec Squats

Metcon Prep

10min to set up for the wod

do 2-5 reps of all movements to get ready.

Metcon

Deuces in the air (2 Rounds for time)

0:00 – 22:00

2 Rounds

2 Rope Climbs

200meter Sandbag run

20cal Row

20 Burpees

20 Box Jumps

20 Wall balls

20 Walking Lunges

then

22:00-44:00

2 Rounds

200m Row

200 Double unders

Extra Credit

Handstand hold

5 x 30sec