CrossFit Belleville – WOD

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Warm up/Mobility

3 min on Rower or Bike or Skip

Limber 11 (No Measure)

Foam Roller – Abductors 30s each

Foam Roller – Adductors 30s each

LAX Ball – Glute Smash 30s each

Cross x 8 each

V-Roll x8

Frog Stretch 30s

Pigeon 30s each

Fire Hydrant – 8 Circles each

Mountain Climbers – 8 each

Cossack Squats – 6 each

Couch Stretch 30s each
Kettlebell Thoracic Opener

Place foam roller right around the base of the shoulder bales and kettlebell an arms distance behind you. Lift hips up and grab kettlebell with both hands. With belly tight, drop hips towards the ground to feet a nice stretch through the upper body as we work through thoracic spine extension.

Kettlebell Ankle Stretch

Metcon

Death By Thrusters (AMRAP – Rounds and Reps)

Min 1: 1 Thruster (115/75)

Min 2: 2 Thruster (115/75)

Min 3: 3 Thruster (115/75)

…………………………..

continue adding one rep every minute

till you DIE!!
*20min cap

Metcon

Drop Anchor (Distance)

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings

On the 1: 2 Kettlebell Swings

On the 2: 3 Kettlebell Swings

On the 3: 4 Kettlebell Swings

On the 4: 5 Kettlebell Swings

On the 5: 6 Kettlebell Swings

On the 6: 7 Kettlebell Swings

On the 7: 8 Kettlebell Swings

On the 8: 9 Kettlebell Swings

On the 9: 10 Kettlebell Swings

Kettlebell: 53/35

* There is no need to reset the monitor at all during the workout. Total meters on the screen at the end of the 10 minutes is the score.