CrossFit Belleville – WOD
WarmUp
Line Drills (No Measure)
200 Meter Run
Knee to Chest
Soldier Kicks
Side Lunge
Walking Samson
Walking Spidermans
Inchworm
Bear Walk
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Then…
AMRAP 5:
5 Wall Balls (use workout weight)
50m Weighted Run
100m Run
Metcon
Run your Balls off (Time)
– RX –
For Time:
800m Run
40 Wall Balls (20/14#) (10/9-ft.)
400m Weighted Run (20/14#)
20 Wall Balls
400m Weighted Run
20 Wall Balls
800m Run
40 Wall Balls
– INTERMEDIATE –
For Time:
800m Run
40 Wall Balls (14/10#) (10/9-ft.)
400m Weighted Run (14/10#)
20 Wall Balls
400m Weighted Run
20 Wall Balls
800m Run
40 Wall Balls
– BEGINNER –
For Time:
400m Run
20 Wall Balls (10/6#) (10/9-ft.)
200m Weighted Run (10/6#)
10 Wall Balls
200m Weighted Run
10 Wall Balls
400m Run
20 Wall Balls
*22 Minutes
After Party
**Accumulate**
100 Shoulder Taps (feet on med ball)
2:00 Weighted Hollow Hold
*10 minutes
Cool Down
3 Sets:
:30 Banded Hamstring Stretch / Side
:30 Couch Stretch / Side