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CrossFit Belleville – WOD

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1:00 Row

0:30 Active Spiderman

0:30 Pigeon Pose (right)

0:30 Pigeon Pose (left)

1:00 Row

0:30 Knuckle Draggers

0:30 Squat Hold

0:30 Fast Row


**with an empty barbell**

5 Good Mornings

5 Elbow Rotations

5 Pausing Back Squats

3 Back Squats, Pausing below parallel

[Screw the feet into the floor]

3 Back Squats

[Midline keeps torso stable]


Back Squat (5 x 3)

*Score = Lowest weight used

*Every 2 minutes

Metcon Prep


0:30 Squats to a Med. Ball

5 Med. Ball Front Squats

[Ball stays high]

5 Med. Ball Thrusters

[Carry motion through from lower to upper body]

5 Wall Balls

[Full Depth and ball hits target


0:30 Hollow Hold

5 Abmat Sit-ups

[Mat supports low back, not rocking over]


10-dinitis (Calories)

On the 2:00 x 10 Rounds:

15 Wallballs (20/14)

15 Sit-ups

Max Calorie Row

*Score = Total calories

Cool Down

1:00 Frog Stretch