CrossFit Belleville – WOD
WarmUp
Warmup Run
200 Meter Run
*Followed By….*
30 Seconds
AbMat Sit-ups
Air Squats
Push-up to Down Dog
Kettlebell Deadlifts
Russian Kettlebell Swings
Box Step-ups
Box Jumps (Step Down)
Metcon
Metcon (Time)
Marathon Wednesday
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)
* If unable to run, complete one of the following:
* 500 Meter Row
* 28/20 Calorie Assault Bike
** 45min cap
Extra Credit
Pigeon pose on Box 1 min each
Child’s pose on Box 1 min