CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Row (Feet Out)

Squats to Wall Ball

Box Step-ups

Moderate Row (Feet Out)

Squats with Wall Ball

Lateral Box Step-Overs

Faster Row (Feet Out)

Wall Ball Foot Taps

Box Jump + Step Down (Low Box)

*Performed at a low box height and with workout weight medicine ball

Weightlifting

Back Squat (Heavy Set of 5)

*15min

Metcon

Kelly Rowland (Time)

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

*30min

Extra Credit

Banded Hip Flexion and Extension 2 min per side

https://www.youtube.com/watch?v=-nlP6iONogo