CrossFit Belleville – WOD

WarmUp

100m Shuttle Sprint

10 Hollow Rocks

100m Shuttle Sprint

10 Air Squats

100m Shuttle Sprint

10 Ring Rows or KB Rows

100m Shuttle

10 Russian Swings

Mobility

Couch Stretch x 1:00 ea

Ankle Mobility x :30ea

Strength/Skill

1) Back Squat: 4 x 4, adding weight

2) BB Rows: 3 x 10, AHAP.

Metcon

Metcon (4 Rounds for time)

Every 5:00 x 4 sets:

Row 500 Meters

15 Thrusters (95, 65)

L3: (75, 55)

L2: (65, 45)

L1: (45, 25)

Extra Credit

Accumulate 100 Banded Pullaparts