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CrossFit Belleville – WOD
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