CrossFit Belleville – WOD

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Warm up/Mobility

1 Minute Each

Active Samson

Active Spidermans

1min

Bike/Row

1min each

Cook Squats

Push up to downward Dog

3 Way shoulder stretch -30sec each position-

Strength/Skill

5 Rounds:

20 GHD Sit-ups/Hollow Rocks

10 Burpees

10m Handstand Walk/3 Strict Handstand Push ups/20sec Handstand Hold

Metcon

: Double Zero (AMRAP – Rounds and Reps)

AMRAP 15:

15/12 Calorie Assault Bike

30 Russian Kettlebell Swings (70/55)

60 Double Unders