New Beginning

CrossFit Belleville – WOD

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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)


Inch Worm to Active Spiderman (1:00)


Back Squat (EMOM 10 x 3)

*Same weight for all reps


Let It Burn (Time)

On the 3:00 x 10 Rounds:

12/9 Calorie Row

10/7 Calorie Assault Bike


12 x 10m Shuttle Runs

10/7 Calorie Ski Erg

12 Burpees

*Score is the Slowest round