CrossFit Belleville – WOD

WarmUp

Grab a light KB and a box

10 Single Arm Russian Swings (5ea arm)

10 KB Press (5 ea arm)

10 Alternating Step-ups

10 KB Rows each arm

10 SDHP

10 Box Jumps w. a step down

Mobility

Foam Roll w. flexion/extension on tender spots

30s each spot

– IT Bands

– Quads

– Lats

Strength/Skill

3 Rounds of:

1a) BB Front Rack Reverse Lunges x 6 ea.

1b) Single Arm/Single Leg Elbow Plank x 30s ea

1c) DB Hammer Curls x 10.

Metcon

Metcon (Time)

For time:

100 KBS (53, 35)

75 Calorie Assault Bike/Row

50 Box Jumps w. step down (24,20)

25 Strict Pull-ups

L3: (35, 25) (20, 18) (kipping Pullups)

L2: (30, 20) (20, 18 alt. Step-ups)

(Ring Rows)

20:00 Cap

Extra Credit

Banded Paloff Press: 3 x 10 ea.

Rest 60s.