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CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

*With Light Kettlebell:*

Easy Bike

Down Dog

Glute Bridges

Bodyweight Good Mornings

Moderate BIke

Push-up to Down Dog

Single Leg Glute Bridges (Each Side)

Slow Kettlebell Deadlifts

Faster Bike

Shoulder Taps

Glute Bridge Walkouts

Russian Kettlebell Swings

Mobility

Turn-Back Stretch on Wall: 45 Seconds Each Side

Overhead Stretch on Wall: 45 Seconds

Metcon

Handle with Care (Time)

On the 5:00 x 6 Rounds:

1,000/800 Meter Bike

21 Hand Release Push-ups

12 Kettlebell Swings (70/55)

Quaranteam

Metcon (Time)

On the 5:00 x 6 Rounds:

400 Meter Run

21 Hand Release Push-ups

12 Dumbbell Hang Power Snatches (6 Each Arm)