CrossFit Belleville – WOD

View Public Whiteboard

Warm up/Mobility

*Bring Sally up

(half song Squats/half Pushups)

:20sec

Right Banded Walks

Hollow Hold

Left Banded Walks

Superman Hold

*2 Rounds

:30sec

PVC Pass throughs

PVC Overhead Squats

*2 Rounds

Skill

EMOM 10

Odd: 2 Rope climbs

Even: 5 HSPUs

Metcon

Eighteen Wheeler (AMRAP – Rounds and Reps)

AMRAP 18:

12/9 Calorie Assault Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

*If unable to Assault Bike, complete 15/12 Cal Row

L2: (35/25) (Knee raises)

Extra Credit

2 x 30sec

Weighted plank AHAP