CrossFit Belleville – WOD

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WarmUp

AMRAP 3:

Alternating with a friend:

Buddy 1: 30 Second Bike (Increase Pace Each Round)

Buddy 2: 30 Second Hollow Hold

AMRAP 3:

Alternating with a friend:

Buddy 1: 30 Second Push-up to Down Dog

Buddy 2: 30 Second Arch Hold

AMRAP 3:

Together with a friend:

100 Meter Run

10 Synchro Sit-ups

Mobility

Couch Stretch 1 min each

Strength

Front Squat (EMO2M 3 x 5 @65%)

*8 min to warm up to 65%

*3 sets/5 reps every 2 min

Metcon

Cement Truck (Time)

Every 5 Minutes x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike

15 Toes to Bar

*score today is the slowest of the 5 rounds

*aim for around 3-4min of work

Extra Credit

Knee Jumps

accumulate 12