CrossFit Belleville – WOD

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Warm up/Mobility

Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence

Lunge/twist

Backwards jog

Shuffle

Double tap

Long Jump

belly up sprint

Belly down sprint
X-Band Walks x 10 steps each direction + 10 banded goodmorning x 2 rounds without stopping

Strength

Back Squat (3 x 5, adding weight each set. Rest 90s.)

*shoot for 80% of your current 1RM x 5.

Accessory Work

Seated Dynamic Box Jump: 3 x 5. Rest 60s

Metcon (Time)

4 RFT:

100 Meter Farmer Carry (70, 55)

10 DB Front Squats (50, 35)

200 Meter Run

L3: (53, 35) (40, 20)

L2: (45, 30) (35, 15)

L1: (35, 25) (30, 10)

20:00 Cap

Cash Out

Max Burpees in 60s