CrossFit Belleville – WOD

WarmUp

Run 200 meters

Then,

20 Russian Swings

20 Goblet Squats

20 Push-ups

20 Walking Lunges

Then,

Run 200 meters

Mobility

Foam Roll x 10 passes each:

– Lats

– Thoracic Spine

– Lats again

*Then spend 2:00 wherever you are

most sore

Gymnastics

EMOM 10:

ODD Minutes: Pistols x 40s

EVEN Minutes: Kipping x 40s

Metcon

Metcon (No Measure)

AMRAP 18 w. a partner:

40 KBS (53, 35)

40 Calorie Bike

40 Walking Lunges

*One person works.

L3: (45, 25)

L2: (35, 20)

L1: (35, 20 Rus Swings)

*No scores today!!

Go to our community page and post one good thing that happened to you this week!

Extra Credit

50 Banded Hip Flexor Pulls each

50 Banded pushdowns

50 Band Pull-aparts