CrossFit Belleville – WOD
WarmUp
0:30 Easy Row
0:30 Active Spiderman
0:30 Knuckle Draggers
0:30 Row
0:30 Bodyweight Good Mornings
0:30 Box Step-Ups
0:30 Row
0:30 Side to Side Lunge
0:30 Pigeon Pose on a Box (left side)
0:30 Pigeon Pose on a Box (right side)
0:30 Alternating Reverse Lunges
0:30 Double Dumbbell Box Step-Up
0:30 Hollow Hold
0:30 Abmat Sit-Ups
0:30 Air Squats
Weightlifting
Back Squat (EMOM 12 x 1)
*Start light
*Build to a moderate weight (75/85%)
Metcon
Over the Top (Time)
5 Rounds For Time:
30/21 Calorie Row
5 Double Dumbbell Box Step Ups (24″/20″)
30 AbMat Sit-ups
5 Double Dumbbell Box Step Ups (24″/20″)
(Dumbbells = 50s/35s)
*25min
Cool Down
1:00 Up-Dog