CrossFit Belleville – WOD

WarmUp

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/Prep

Mobility + Activation Circuit: 2 rounds

1a) High to Low Plank (Elevator push up) x 10

1b) Shoulder Taps x 20 (alternating)

1c) Banded Lat Stretch x 20s each

How To:

10 min

Teach : The Pull up Kip

Skill

EMOM 10:

ODD Minutes: 20s Kipping.

EVEN Minutes: 20s L-Sit or L-Hold

Metcon

Last minute (Time)

“Last Minute”

4 RFT:

Run 400 Meters

50 Double Unders

25 KBS (53, 35)

L3: (45, 25)

L2: (35, 25) (60s of Double Under Attempts)

L1: (35, 25 Russian Swings) (75 SUs)

20:00 Cap
500m Row/ 30 burpees

If weather does not permit run

Extra Credit

Banded Anti-rotation Chop: 3 x10 ea. Rest 60s.