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CrossFit Belleville – WOD

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Warm up/Mobility

1 Minute Easy Bike

30 Seconds Glute Bridges

30 Seconds Hollow Hold

45 Seconds Moderate Bike

30 Seconds Single Leg Glute Bridge (Right)

30 Seconds Single Leg Glute Bridge (Left)

30 Seconds Faster Bike

30 Seconds Arch Hold

30 Seconds Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Metcon

Layover (Time)

5 Rounds For Time:

15/10 Calorie Assault Bike

10 Chest to Bar Pull-ups

Directly Into…

5 Rounds:

10 Power Cleans (95/65)

10 Push Jerks (95/65)

*25 minutes