CrossFit Belleville – WOD

View Public Whiteboard

Warm up/Mobility

1 Minute

Easy Bike

Glute Bridges

Lateral Box Step-ups (30s Each Leg)

40 Seconds

Moderate Bike

Single Leg Glute Bridges (20s Each Leg)

Box Facing Step-ups

30 Seconds

Faster Bike

Glute Bridge Walkouts

Slow Air Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Strength

Paused Back Squat (1 Pausing Back Squat (2 Seconds) + 1 Back Squat)

2 second pause
*Build to a heavy complex

*20min

Metcon

Step aerobics (Time)

3 Rounds

40 Bicycle Sit ups

20/14 Calorie Assault Bike

20 Dumbbell Box Step-ups

**Dumbbell**: 50/35

**Box**: 24/20

*13min cap

After Party