CrossFit Belleville – WOD
Warm up/Mobility
30 Seconds Each
Active Spidermans
Side Plank (30 Seconds Each Side)
Mountain Climbers
Flutter Kicks
Frog Hops
Shoulder Taps
Rowling Game
3-5 Sets:
Land Exactly on 117 Meter Row
*Burpee Penalty For Any Meters Over or Under 117 Meters*
MOBILITY
Couch Stretch: 1 Minute Each Side
Pec Stretch on Wall: 30 Seconds Each Side
Strength/Skill
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 12/8 Cal Bike
Minute 2: 2 Turkish Get Ups (50/35) (1 each side)
Metcon
Lead Foot (AMRAP – Rounds and Reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
L3/2: (Pull ups) (Knees to chest) (Ring Rows)
Foam Party
5 min. You and your foam roller.