CrossFit Belleville – WOD

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Mobility

Limber 11 (No Measure)

Foam Roller – Abductors 30s each

Foam Roller – Adductors 30s each

LAX Ball – Glute Smash 30s each

Cross x 8 each

V-Roll x8

Frog Stretch 30s

Pigeon 30s each

Fire Hydrant – 8 Circles each

Mountain Climbers – 8 each

Cossack Squats – 6 each

Couch Stretch 30s each

Weightlifting

15min

Clean (x 4 TNG)

*stay with light weight

*work on barbell cycling

Gymnastics

EMOM 8

Alternate movements

Min 1: 10 V-Ups

Min 2: 20s Superman hold

Metcon

Death by burpees (AMRAP – Rounds)

Min 1: 1 Burpee

Min 2: 2 Burpess

Min 3: 3 Burpees

Min 4: 4 Burpees

and so on until you cannot complete all burpees in a minute

*burpees to a target

Extra Credit

400meter stroll