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CrossFit Belleville – WOD
Warm up/Mobility
3 Rounds
30 Seconds Bike (Increasing Intensity Each Round)
30 Seconds Inchworm to Push-up
30 Seconds Shoulder Taps
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
Pigeon Pose: 1 Minute Each Side
Table Top Stretch: 45 Seconds
Metcon
Cap and Gown (Time)
5 Rounds For Time
40 AbMat Sit-ups
30 Russian Kettlebell Swings (53/35)
20 Hand Release Push-ups
1,000/800 Meter Bike
*30min Cap