CrossFit Belleville – WOD

Warm up/Mobility

Worlds Greatest Stretch x 20s each pose,

15 Hollow Rocks

20 Walking Lunges

25 Double Unders or Double Under Attempts

30 Shoulder Taps

25 Double Unders or Attempts

20 Walking Lunges

15 Hollow Rocks

Metcon

Metcon (3 Rounds for time)

Every 7:00 x 3 Sets:

Row 750 Meters

75 Double Unders

50 Abmat Sit-ups

L3: (50 Double Unders) (30 Abmat Situps)

L2: (500m Row) (75 Single Unders) (30 Abmat Sit-ups)

Finisher

8:00 AMRAP

1a) Alternating DB Curls x 10 ea.

1b) Banded Pushdowns x 20.

1c) Side Plank Crunch x 10 ea.