CrossFit Belleville – WOD
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