CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Bike

Push-up to Down Dog

20 Seconds

Moderate Bike

Air Squats

10 Seconds

Fast Bike

Reverse Lunges

Mobility

Squat Hold: 1 Minute

Couch Stretch: 90 Seconds Each Side

Squat Hold: Repeat For 1 Minute

Strength

Back Squat (Find a Heavy 1)

*20min

Metcon

Air BnB (AMRAP – Reps)

5 Rounds:

1 Minute AbMat Sit-ups

1 Minute Bike

1 Minute Air Squats

1 Minute Rest

* The score is total reps across the five rounds

* The goal is to keep moving for 3 minutes

Extra Credit

Dead Hang from bar

3 x 40-60sec