CrossFit Belleville – WOD
Warm up/Mobility
5 min
Foam Roll x 10 Slow Passes each
– IT Bands
– Quads
– Lats
– Hamstrings
– Thoracic Spine
20 reps each
– Air Squats
– Walking Lunges
– Push-ups
– Hollow Rocks
– Russian Swings
– KB Push Press (10 each arm
Gymnastics
EMOM 10:
ODD Minutes: Pistols x 40s of work
EVEN Minutes: Kipping x 40s of work
Metcon
Metcon (AMRAP – Reps)
Tabata (8 intervals of 20s work/10s rest)
1) Hand Release Push-ups
60s Rest to Transition
2) BW Reverse Lunges in place
60s Rest to Transition
3) Russian KBS (70, 53)
60s Rest to Transition
4) Mountain Climbers
60s Rest to Transition
5) Russian Twists w. a plate
(24min)
Extra Credit
5 min Static Stretch