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CrossFit Belleville – WOD

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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