CrossFit Belleville – WOD

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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.