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

MathWorks (AMRAP – Rounds and Reps)

AMRAP 20:

36 Double Unders

24 AbMat Sit-ups

12 Push Jerks (95/65)

*Add 3reps Each Round to Push Jerk*
Home Edition

36 Dot Hops

24 Situps

12 Shoulder to Overhead

Extra Credit

Bicycle 3 x 50 (each leg)