CrossFit Belleville – WOD

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Warm up/Mobility

Limber 11 (No Measure)

Foam Roller – Abductors 30s each

Foam Roller – Adductors 30s each

LAX Ball – Glute Smash 30s each

Cross x 8 each

V-Roll x8

Frog Stretch 30s

Pigeon 30s each

Fire Hydrant – 8 Circles each

Mountain Climbers – 8 each

Cossack Squats – 6 each

Couch Stretch 30s each

Accessory Work

EMOM 9

Min 1 : 30 sec Handstand Hold

Min 2 : 30 sec Dead Hang

Min 3 : 10 Calf Raises each leg

Metcon

Double Dutch (Time)

5 Rounds:

12 Lateral Burpees Over Dumbbell

40 Double Unders

12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)

40 Double Unders

*25min