CrossFit Belleville – WOD
WarmUp
**2 Rounds**
:20 Toe Touch + Reach to the Sky
Rest :10
:20 Single Unders
Rest :10
**3 Rounds**
:20 Up-Downs
Rest :10
:20 Double Unders
Rest :10
**Set 1**
Run 100m
:30 Double Unders or Triple Unders
**Set 2**
Run 100m (little faster)
:30 Double Unders or Triple Unders
**Set 3**
Run 100m (faster)
:30 Double Unders or Triple Unders
**Set 4**
Run 100m (workout pace)
:30 Double Unders or Triple Unders
Metcon
Move Quickly (4 Rounds for reps)
– RX –
4 x 4:30 Rounds For Reps:
800m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds
– INTERMEDIATE –
4 x 4:30 Rounds For Reps:
600m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds
– BEGINNER –
4 x 4:30 Rounds For Reps:
500m Run
In remaining time complete as many single unders as possible
– Rest 1:30 between Rounds
Skill
**4 Sets**
:30 GHD Sit-up Hold (parallel)
30 Russian Twist (20/14#)
*12 minutes
Cool Down
3 Sets:
:30 Foam Roll Hamstrings / Side
:30 Foam Roll Calves / Side