CrossFit Belleville – WOD

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WarmUp

1 Round

1 Minute Active Spidermans

1 Minute Glute Bridges

2 Rounds

30 Seconds Cossack Squats

30 Seconds Single Leg Glute Bridges (Each Side)

1 Round

200 Meter Run

1 Minute Glute Bridge Walkout

Mobility

Ankle Stretch: 30 Seconds [Each Side)

Squat Hold: 30 Seconds

Strength

2 sec pausing Front Squat (EMOM 9)

One 2 second pausing Front Squat + One Front Squat

Metcon

Space Cadet (Time)

21-18-15-12-9-6-3:

Front Squats (95/65)

200 Meter Run

*20min cap