CrossFit Belleville – WOD
WarmUp
1 Minute
Easy Bike / Row
Box Step-ups
Side Lunges
45 Seconds
Moderate Bike / Row
Mountain Climbers with Hands on Box
Side Shuffles
30 Seconds
Faster Bike / Row
Straight Leg Burpees (No Chest Contact)
Shuttle Runs
Metcon
4-Wheel Drive (AMRAP – Reps)
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between
*score is the slowest round (least shuttle runs)
Finisher
Got Abs? (Time)
3 rounds
10 Atomic Situps
15 WB Situps
20 Russian Twists (WB)
*10min cap