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