CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

1 Minute

Easy Bike

30 Seconds Each

Air Squats + PVC Pass Throughs

1 Minute

Moderate Bike

30 Seconds Each

Air Squats + PVC Lat Stretch

1 Minute

Faster Bike

30 Seconds Each

Air Squats + PVC Overhead Squats

Accessory Work

Sleeveless Sunday (Time)

Every 5min x 3 Rounds

15 Push-ups

30 Walking Lunge

30 AbMat Sit-ups

25m Farmers Carry (50s/35s)

*score is the fastest round

Metcon

AWOL (3 Rounds for reps)

AMRAP 5:

50/35 Calorie Assault Bike

Max Power Snatches (95)

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Assault Bike

Max Power Clean and Jerks (95)

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Assault Bike

Max Thrusters (95)