CrossFit Belleville – WOD

Warm up/Mobility

Foam Roll x 40s each

– Quads

– IT Bands

– Glutes

– Thoracic Spine

– Lats

+

Funnell Tag

Metcon Prep

Perform 8 minutes of “warm-up rowing” your partner. Alternate every 60s.

Metcon (Time)

With a partner for time:

100 Air Squats

1k Row

100 Push-ups

1k Row

100 KBS (53, 35)

1k Row

100 Squat Thrusts

1k Row

100 Hollow Rocks

1k Row

100 Air Squats

*Split work in half. One person works.

L2: (45, 25)

L1: (35, 25 Russian Swings)

35:00 Cap