CrossFit Belleville – WOD
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)