CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

45 Seconds

Easy Bike

Medicine Ball Deadlifts

Active Spidermans

30 Seconds

Moderate Bike

Squats to Medicine Ball

Active Samson

20 Seconds

Fast Bike

Medicine Ball Squats

Push-up to Down Dog

Mobility

Couch Stretch: 1 Minute Each Side

Medicine Ball Squat Hold: 1 Minute

Chest Stretch: 30sec Each Side

Strength

Bench Press (EMOM 10 x 4 @65%)

Metcon

Snakes & Ladders (AMRAP – Reps)

AMRAP 15:

Buy In: 75/50 Calorie Bike

Then…

3 Wallballs, 3 Burpees

6 Wallballs, 6 Burpees

9 Wallballs, 9 Burpees



Up By 3’s Until Time Cap