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CrossFit Belleville – WOD

Warm-up

3 Rounds of:

Row 150m or Run 100m

30 Single Unders

20s Elbow Plank

10 Air Squats

Mobility

Tissue Work

Foam Roll x 10 passes each:

– IT Bands

– Quads

– Lats

– Calves

Metcon

Metcon (Time)

Teams of 2:

400 Double Unders

300 Walking Lunges (BW)

200 Abmat Sit-ups

100 Calories on the Rower

*One person works at a time. Split as needed.

*Scale as needed

30:00 Cap