CrossFit Belleville – WOD
Warm up/Mobility
:30 Good Mornings
:30 Back Squats
:30 Inch Worms
:30 Pike Stretch
:30 Samson Stretch (each side)
:30 Child’s Pose
:30 Thread The Needle (each side)
**Activation**
Inch Worm to Active Spiderman (1:00)
Strength
Back Squat (EMOM 10 x 3)
*Same weight for all reps
Metcon
Let It Burn (Time)
On the 3:00 x 10 Rounds:
12/9 Calorie Row
10/7 Calorie Assault Bike
Subs:
12 x 10m Shuttle Runs
10/7 Calorie Ski Erg
12 Burpees
*Score is the Slowest round