CrossFit Belleville – WOD

WarmUp

Tabata #1:

1a) Double Unders

1b) Squat Thrusts

Tabata #2:

1a) Supermans

1b) Hollow Hold

Mobility

Worlds Greatest Stretch

Strength/Skill

3 Rounds

1a) Front Rack Carry x 100 Meters.

1b) DB Hammer Curls x 10.

1c) Hollow Hold x 30s.

Metcon

Metcon (Calories)

Teams of 3 in 25:00

120 DB Step-ups (24, 20)(45s, 25s)

120 Ball Slams (30, 20)

Remaining time Max Calories on the Assault Bike

*One person works. Score = total calories

Extra Credit

Static Stretch