CrossFit Belleville – WOD
Warm up/Mobility
7-10 Minutes
Teams of 2:
5 Calorie Bike
10 Walking Lunge with AbMat on Head
15m Bear Crawl
* Switch After Full Rounds
* If AbMat Falls Off Head: 3 Sit-ups
MOBILITY
Pigeon Pose on Box: 1 Minute Each Side
Kettlebell Ankle Stretch on Box: 30 Seconds Each Side
Accessory Work
Super set x 3
10 Push ups
20 Banded Tricep Pull downs
60sec rest in between sets
Super set x 3
10 Ring Rows
20 Banded Lat Pull downs
60sec rest in between sets
*15min
Metcon
Eighth Grade (AMRAP – Reps)
Tabata: (8 RNDS per movement)
Kettlebell Swings (53/35)
Assault Bike Calories
Kettlebell Box Step-ups (53/35 to 24/20)
Assault Bike Calories
TABATA
8 Rounds:
20 Second On – 10 Second Off
* Your score is the total reps completed
Foam Party
Lats Foam Roll:
1-2 Minutes Each Side
Quads Foam Roll:
1-2 Minutes Each Side
Glutes Foam Roll:
1-2 Minutes Each Side