CrossFit Belleville – WOD

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WarmUp

60 Seconds Seconds Shuttle Runs (Easy)

45 Seconds Seconds Active Samson

30 Seconds Hollow Hold

60 Seconds Shuttle Runs (Moderate)

45 Seconds Straight Leg Sit-ups

30 Seconds Arch Hold

60 Seconds Shuttle Runs (Faster)

45 Seconds Reverse Lunges

30 Seconds Push-up to Down Dog

Accessory Work

4 Giant Sets:

15 Single Leg Glute Bridges (Left)

15 Single Leg Glute Bridges (Right)

15 Weighted Glute Bridges

15 Glute Bridges

Rest 1 Minute Between Sets

Metcon

Reverse Psychology (Time)

5 Rounds For Time:

30 Reverse Lunges

20 Shuttle Runs

10 Reverse Burpees or 10 Toes to Bar

*18min Cap