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

Strength

*Superset*

1a) Single Arm DB Push Press: 4 x 6 ea.

1b) Single Leg DB RDLs: 4 x 6 ea. Rest 45s.

Metcon

Metcon (Time)

Every 4:00 x 5 Sets:

100 Meter Sprint

10 Front Squats (135, 95)

50 Meter Farmer Carry (70s, 55s)

L3: (115, 75)

L2: (95, 65) (53, 35)

L1: (75, 55) (45, 25)

*Score is your slowest split