CrossFit Belleville – WOD

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Warm up/Mobility

5 Rounds:

1 Minute Row

1 Minute Stretch

*Increase Pace with Each Row*

Stretch order:

Soldier Kicks (30sec/Side)

Down Dog with Foot Pedals

Active Samson

Active Spidermans

Inchworm w. push up

Strength

Back Squat (EMOM 9 x 2 @ 65%)

Metcon

Sea Level (Time)

For Time:

2500/2000 Meter Row

*Every 3 Minutes (Starting at 0:00):

10 American Kettlebell Swings (70/50)

30 Double Unders

*25min

Extra Credit

5 min Static Stretch