CrossFit Belleville – WOD
Warm up/Mobility
Warmup Run
400 Meters Easy
30 Seconds
Active Spidermans
Russian Baby Makers
Mountain Climbers
Cossack Squats
Frog Hops
Inchworm to Push-ups
Slow Air Squats
Slow Burpees
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pec Stretch on Wall: 40 Seconds
Overhead Stretch on Wall: 40 Seconds
Squat Hold: 40 Seconds
Metcon
Heartburn (Time)
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55)
1 Round of “Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees
*35 min cap