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