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CrossFit Belleville – WOD
WarmUp
**EMOM 8:**
Min. 1- :45 rowing/biking
Min. 2- :45 air squats
Min. 3- :45 rowing/biking
Min. 4- :45 prisoner squats
Min. 5- :45 rowing/biking
Min. 6- :45 squat therapy
Min. 7- :45 rowing/biking
Min. 8- :45 goblet squats
Strength
Shoulder Press (Every 2 min x 8 sets x 2 reps)
*Perform all sets between 75-100% of rep max.
Front Squat (Every 2:30 min x 8 sets x 2 reps)
*Perform all sets between 75-100% of rep max.
Cool Down
**Accumulate**
2 sets:
:30 frog stretch
:30 couch stretch/leg