CrossFit Belleville – WOD

View Public Whiteboard

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