CrossFit Belleville – WOD

Warm-up

Dynamic Warm up 8 min

Mobility

Foam Roll 10 passes each

– Lats

– Quads

– Thoracic Spine

Strength/Skill

a) DB Lunges: 3 x 10

b) DB 1-Arm Rows: 3 x 10.

c) Russian Twist: 3 x 20.

Metcon

Metcon (Time)

Run 1 Mile

Rest 5:00

50 Ring Rows

30 Power Clean + Jerks (135,95)

Rx+:(25 Bar Muscle-ups inst. of RR) (155,105)

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

Running alternatives = 2kRow /100Burpees

Extra Credit

5:00 of Static Stretching

5:00 Foam Rolling