CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

3 Rounds

30 Seconds Each:

Row

Bike

Plank

* Increase Pace Each Round on Machines

* Planks:

* **Round 1:** Front Plank

* **Round 2:** Right Side Plank

* **Round 3:** Left Side Plank

Mobility

Couch Stretch 60 sec per side

Weightlifting

Pause Back Squat Jump 5 x 5

*Pause for 2 sec at the bottmo of the squat

Death March 3 x 10 steps

*Use any weight you have at home

Dragon Flags 4 x max reps

*Try to stay hollow

Metcon

Loose Cannon (AMRAP – Reps)

3 Rounds:

3 Minute Calorie Row

2 Minute Calorie Bike

1 Minute Sit-ups

Rest 2 Minutes Between Rounds

*2 min Burpees instead of Bike

*score is total reps across all rounds

Cindu (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

30 Double Unders