CrossFit Belleville – WOD
WarmUp
Ten meters of each:
Knuckle Draggers
Alternating Quad Stretch
Walking Active Samson
Side to Side Lunge
High Knees
Butt Kickers
200m Jog
0:30 Inchworm to Push-Up
Burpee Pull-Up
10 Scap Retractions
0:20 Frog Hops
5 Kip Swings
3 Burpees
1-3 Strict Pull-Ups or Rings Rows
3 Burpees to a Target (a pull-up bar, just out of flat footed reach)
3 Kipping Pull-Ups/1-3 more strict pull-ups or ring rows
3 Burpee Pull-Ups
Metcon
Niclovis (AMRAP – Reps)
3 min ON 1 min OFF x 10 Rounds:
400 Meter Run
Max Burpee Pull-Ups
Cool Down
1:00 Butterfly Stretch