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CrossFit Belleville – WOD

Warm up/Mobility

Lax Ball on 1-2 Trigger Points of:

– Calves

– Quads

– Glutes

50 Single Unders

20 Walking Lunges with a twist

20s Elbow Plank

20 Alt. Shoulder Taps

10s Side Plank Left + Right

20 Walking Lunges

50 Single Unders


*make up option for people who missed yesterday’s lift.

Overhead Squat (3 RM)


Double Under Practice:

Spend 5:00 Working on Drills to improve double unders


Metcon (Time)

For time:


KBS (53, 35)

Walking Lunges

Abmat Sit-ups

Double Unders

Rest 1min after each completed round.

L3: (Double Under Attempts)

L2: (35, 25) (Double Under Attempts x 60s)

L1: (Reps of 40-30-20-10) (35, 25 Russian Swings) (Single Unders)

30:00 Time Cap

Extra Credit

10 Minutes of Low Effort Work @50-60% of Bike, Run, or Row