CrossFit Belleville – WOD
WarmUp
Athletes choice 10min
Mobility
Lax Ball x 30s each pec and glute
Strength/Skill
EMOM 12:
Minute 1: 10 Front Rack Reverse Lunges (135, 95)
Minute 2: 1 TGU each arm (KB)
Minute 3: 10 BB Rows (135, 95)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17:
30 Double Unders
15 Sit-ups
10 Front Squats (115, 75)
5 Push Press (115, 75)
L3: (95, 65)
L2: (75, 55) (40s of DU attempts)
L1: (65, 35) (60 Singles)
Extra Credit
Foam Roll