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CrossFit Belleville – WOD

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WarmUp

**Activation**

* :30 Banded Good Morning

* :30 Low Banded Rows

* :30 Alternating Single Leg V-Ups

**Get Hot!**

* :30 Assault Bike (or other machine/run)

* :30 Single Unders

* :30 Row (or other machine/run)

**Mobility**

* 1:00 Pike Stretch

* :30 Ankle Rocks (each side)

Midline

EMOM 16

Min 1: 8 Pull ups

Min 2: 10 Push ups

Metcon Prep

5/3 Calorie Assault Bike

15 Double Unders

150/100m Row

15 Double Unders

5/3 Calorie Assault Bike

Metcon

Microchip (Time)

50/35 Calorie Assault Bike

100 Double Unders

1500/1250m Row

100 Double Unders

50/35 Calorie Assault Bike

*25 Min Cap