CrossFit Belleville – WOD

WarmUp

Row 500m

Mobility/Prep

Lax Ball on Calves and Ankles x 30s each spot

Strength/Skill

1) Front Rack Reverse Lunge: 3 x 6 ea.

2) BB Rows: 3 x 10.

3) Handstand Hold: 3 x 20s.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

12 OHS (95, 65)

12 Push-ups

Row 500 Meters

L3: (75, 55)

L2: (65, 35)

L1: (45, 25)

Extra Credit

Banded Pull-aparts x 100

Banded Pushdowns x 100