CrossFit Belleville – WOD
Warm up/Mobility
5:00 AMRAP
10 Jumping Jacks
8 Step Ups
6 Ring Rows (or Bent-Over Row)
4 Push-Ups
200m Run
**Mobility**
:45 Each Side of Couch Stretch
:45 Each Side of Pigeon Pose on a Box
Strength/Skill
**3 Sets for Quality**
50m Single Kettlebell Suitcase Carry (Each Arm)
3 Turkish Get-Ups (Each Arm)
*15 Min
Metcon
Coach Thursday (AMRAP – Reps)
AMRAP 14:00
2, 4, 6, 8, 10….
Box Jump Over (30/24)
Double DB Renegade Rows (50/35#)
*Run 200 after every round