CrossFit Belleville – WOD

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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