CrossFit Belleville – WOD

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WarmUp

3 Rounds

30 Seconds Active Spidermans

30 Seconds Glute Bridges

2 Rounds

30 Seconds Cossack Squats

30 Seconds Single Leg Glute Bridges

*Right Leg in Round 1, Left Leg in Round 2*

1 Round

1 Minute Line Hops

1 Minute Glute Bridge Walkouts

Mobility

Pigeon Pose: 45 Seconds Each Side

Ankle Stretch: 30 Seconds Each Side

Midline

3 rounds

12 V-ups

12 Sit ups

Max Hollow Hold

90 sec rest in between rounds

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest