CrossFit Belleville – WOD

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30 Seconds

Easy Bike

Down Dog

Moderate Bike

Up Dog

Faster Bike

^^ Musical AbMats ^^

* Place AbMats in centre of gym

* There should always be one less AbMat than there are people

* When the music is playing, athletes are jogging, skipping, or hopping around the AbMats (coach’s call)

* When the music stops, athletes will try to sit on an AbMat

* The athlete who is out will lightly ride a bike for the remainder of the game

* After each round, athletes still in the game will complete 5 AbMat Sit-ups

* Last person left is the winner


Strict HSPU EMOM (AMRAP – Reps)

EMOM 12:

Odd minutes – 50 Double Unders

Even minutes – Max Strict HSPU

Score is total number of Strict HSPU completed.


Double Header (Time)


35/25 Calorie Assault Bike


Double Unders

AbMat Sit-ups


35/25 Calorie Assault Bike

*16min Cap

Extra Credit

Standing Side Crunches – DB

4 x 15 (each side)