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CrossFit Belleville – WOD
Warm up/Mobility
Limber 11 (No Measure)
Foam Roller – Abductors 30s each
Foam Roller – Adductors 30s each
LAX Ball – Glute Smash 30s each
Cross x 8 each
V-Roll x8
Frog Stretch 30s
Pigeon 30s each
Fire Hydrant – 8 Circles each
Mountain Climbers – 8 each
Cossack Squats – 6 each
Couch Stretch 30s each
Metcon
Metcon (AMRAP – Reps)
Tabata:
Romanian Deadlifts
Hollow Hold
Glute Bridges
V-ups
* Tabata is 8 rounds of 20 seconds work + 10 seconds rest
* With some rest built in, look to stay moving for as much of the 20 seconds as possible
* We’ll complete all 8 rounds at one station before advancing to the next
*Score is all the reps