CrossFit Belleville – WOD
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