CrossFit Belleville – WOD
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