CrossFit Belleville – WOD
WarmUp
1 Round
40 Seconds Active Samson
20 Seconds Glute Bridges
40 Seconds Down Dog
20 Seconds Glute Bridges
40 Seconds Sit-ups
20 Seconds Glute Bridges
40 Seconds Inchworms to Push-up
20 Seconds Glute Bridges
40 Seconds Alternating Bird Dogs
20 Seconds Glute Bridges
40 Seconds Dead Bugs
20 Seconds Glute Bridges
Mobility
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
Metcon
Smallville (AMRAP – Reps)
16 Rounds:
20 Seconds Hollow Rocks
10 Seconds Rest
20 Seconds Superman Rocks
10 Seconds Rest