CrossFit Belleville – WOD

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Warm up/Mobility

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
*12min Cap

Midline

Got Abs? (Time)

3 rounds

10 Atomic Situps

15 WB Situps

20 Russian Twists (WB)

*10min cap

Metcon

Carousel (Time)

5 Rounds:

9 Push Press (115/85)

15 Kettlebell Swings (53/35)

21/15 Calorie Assault Bike

Rest 1 Minute Between Rounds

*19min

Rest