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CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

30 Seconds Each

Easy Bike

Active Spidermans

Russian Baby Makers

Shoulder Taps

Moderate Bike

Mountain Climbers

Straight Leg Sit-ups

Arch Hold

Faster Bike

Frog Hops

Inchworm to Push-ups

Hollow Hold

Mobility

Pike Stretch: 40 Seconds

Up Dog: 40 Seconds

Child’s Pose: 40 Seconds

Weightlifting

Shoulder Press (1 RM)

*15min

Metcon

4EVER (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Assault Bike

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Assault Bike

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/12 Calorie Assault Bike

15 Burpees

15 Pull-ups