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CrossFit Belleville – WOD
WarmUp
0:30 Active Samson Stretch
0:30 Active Twisted Cross
0:30 Alternating Quad Stretch
0:30 Glute Bridges
0:30 Slow Squat Jumps
0:30 Dumbbell Assisted Straddle Stretch
**ABMAT SIT-UPS**
0:30 Hollow Hold
5 V-Ups
5 Abmat Sit-Up, lay back over the ab mat
[thick side towards the athlete, mat fills curve of low spine
Athletes butts stay on the floor, no ‘teeter-tottering’ on and off]
**FARMERS CARRY**
5 Suitcase Deadlifts (each side)
5 Double Dumbbell Deadlifts
40 Meter Farmers Carry (4 lengths)
**BOX JUMPS**
10 Box Step-Ups
5 Box Jumps
[Stand to full hip extension]
**SHUTTLE RUNS**
4 Lengths of Side Shuffles
4 Lengths Light Jog
4 Lengths Fast
**STEP BACK LUNGES**
10 Alternating Step Back Lunges
[Back Knee touches the floor, stand to full knee and hip extension]
Metcon
Battle Scars (AMRAP – Reps)
6 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps (24″/20″)
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest
Farmers Carry: (35s/20s)
*Score = Total Reps