Pain is purely a temporary feeling…


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CrossFit Belleville – WOD

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10 Meters of Each:

Walking Active Samson

Side to Side Lunge

Knuckle Draggers

Alternating Quad Stretch

High Knees

Butt Kickers

Side Shuffle (out)

Side Shuffle (back)


10 Pausing Glute Bridges

0:30 Box Step-Ups

5 Broad Jumps

[Hip Extension to Jump then to stand and reset]

5 Box Jumps

[Hip Extension to jump then again on top of the box]


10 Scap Push-Ups

0:30 Front Plank on Hands

2 Push-Up Negative

[Elbows 45 degrees or closer]

5 Push-Ups

[Full Range of Motion]


10 Meter Heel Walk

10 Meter Toe Walk

4 Shuttle Runs


Rich Mahogany (AMRAP – Rounds and Reps)

AMRAP 3 x 10 Rounds:

1,000/800 Meter Bike

Max Chipper Reps


80 Push-ups

60 Box Jumps (24″/20″)

40 Shuttle Runs (10-Meters)

*Score = Total Rounds + Reps

*Pick up where you left off in the amrap.

Cool Down

1:00 Pec Stretch on Wall (each side)