CrossFit Belleville – WOD

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

Weightlifting

Overhead Squat (4 x 4)

*Focus on Technique and Improving position

*Active shoulders

*Engaged core

*Add weight each set if form permits

Metcon

Metcon (Time)

Row 250m

Farmer Carry x 200 mt

Rest 2:00

Row 500m

Farmer Carry x 200 mt

Rest 2:00

Row 750m

Farmer Carry x 200 mt

Rest 2:00

Row 1k

Farmer Carry x 200 mt

*Farmer Carry (70, 53)

30:00 Cap

Finisher

Alt. DB Curls: 3 x 10 ea.