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CrossFit Belleville – WOD

WarmUp

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

Mobility

8min

– Pick 3 spots that are most

sore and devote about 1:00 to each.

Weightlifting

1 1/4 Back Squat (4 x 4)

Adding weight each set

Strength

a) DB Reverse Lunges: 3 x 6 ea.

b) 1-Arm DB Rows: 3 x 10 ea.

Metcon

Metcon (Time)

3 RFT:

50 DUs

15 Power Snatch (75, 55)

Rest 5:00

3 RFT:

15 OHS (75, 55)

25 Burpees

L2: (65, 35)

L1: (45, 25)

*20:00 Cap (total)