CrossFit Belleville – WOD

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WarmUp

40 Seconds

Easy Row

Easy Bike

Single Unders

30 Seconds

Moderate Row

Moderate Bike

Quick Single Unders

20 Seconds

Faster Row

Faster Bike

High Single Unders

Mobility

Pigeon Pose: 45 Seconds Each Side

Pec Stretch : 45 sec Each Side

5/3/1 – Wendler

Bench Press (Deload)

40% x 5

50% x 5

60% x 5

Metcon

Full Circle (Time)

1500 Meter Row

100 Double Unders

50 Calorie Bike

100 Double Unders

1500 Meter Row

*25 min cap

Midline

Midline

5 Sets (10 Minutes Total):

:30 Seconds Ring Body Saw

:30 Seconds Rest

:30 Seconds Hip Extension Hold

:30 Seconds Rest