CrossFit Belleville – WOD
Warm up/Mobility
Row 200/180m
:30 Knee Hugs
:30 Leg Swings
Run 200m
:30 Lunge-Twist
:30 Arm Hugs & Circles
Row 200/180m
:30 Knuckle Draggers
:30 Frog Hops
Run 200m
Barbell Warmup #2 (No Measure)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side)
5 Strict Press
5 Good Mornings
Metcon
Bulldoze (2 Rounds for reps)
**AMRAP 5:**
Strict Press (95/65)
*On the Minute – 5 V-Ups*
Rest 2:00
**AMRAP 3:**
Push Press (115/80)
*On the Minute – 5 V-Ups*
Alter Ego (Time)
Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run
[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run
[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run
[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run
[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run
* Score = Sum total of all 10 rounds
Cool Down
1:00 Butterfly Stretch
1:00 Pigeon Pose (each side)