CrossFit Belleville – WOD
WarmUp
Tabata warm up (No Measure)
20sec on 10sec off
4 rounds of
Air squat
Push Up
4 Rounds
Cossack Squats
Mountain Climbers
Mobility
Wrist Stretch 1min
Pigeon Pose 45sec each
Gymnastics
EMOM 20
Min 1: 20 Hollow Rocks
Min 2: 20 Superman
Min 3: 10 Toes to bar
Min 4: 2 Bar Muscle ups
Min 5: 20 Situps
Metcon
Bells and Whistles (Time)
AMRAP 15:
400 Meter Row
20 Kettlebell Swings (53/35)
25meter Bear Crawl
Girls Do:
AMRAP 12:
300m Row
14 KBS
15meter Bear Crawl