CrossFit Belleville – WOD

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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

Pump it up (No Measure)

3 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (Each Arm)

70/50 Calorie Assault Bike

3 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (Each Arm)

* Choose your own loading on the dumbbell movements

* The dumbbell movements should be challenging, unbroken each set

* Use 2 dumbbells for the strict presses

* Use 1 dumbbell for the bent over rows and complete 10 reps each side

*30min cap