CrossFit Belleville – WOD


Alternating Tabata:

1a) Hollow Rocks

1b) Air Squats

– 10 Front Rack Reverse Lunges

– 15 BB Rows (5 pronated grip/5

supinated grip/5 wide grip

– 20 Russian Twists with a plate


Tissue Work Foam Roll x 10 slow passes each:

– Thoracic Spine

– Calves

– Adductors



ODD Minutes: Handstand Hold x 20s

EVEN Minutes: 30s of Double Under or

Triple Under Practice


Metcon (No Measure)

5 Rounds of 45s work/15s Rest:

1a) Barbell Rows, Alternate Grips (95,65)

1b) Barbell Front Rack Reverse Lunges

(95, 65)

1c) Russian Twists w. a plate (25, 15)

1d) Farmer Carry (70, 53)

1e) Single arm DB Push Press (split

work on both sides)

*For quality, no score today.

L3: (75, 55)

L2: (65, 45)

L1: (45,35)

Extra Credit


50 Hollow Rocks

60 Alternating DB Curls

75/50 Push-ups

*Try to complete this work in fewer sets

than you did last week