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

Metcon

Metcon (No Measure)

1) Rowing Intervals: 5 x 500 Meters @70%. Rest 60s.

2) Farmer Carry: 4 x 100 Meters. Rest 60s.

3) DU Intervals: 5 x 50. Rest 60s.

Extra Credit

1) Barbell Single Leg RDLs: 3 x 8 ea. Rest 60s.

2) Banded Plank Row: 3 x 10 ea. Rest 30s.

3) DB Rolling Tricep Extensions: 3 x 12. Rest 30s.