CrossFit Belleville – WOD

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Mobility

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

Step aside (Time)

50 Calorie Row

50 Walking Lunge

40 Calorie Row

50 Walking Lunge

30 Calorie Row

50 Walking Lunge

20 Calorie Row

50 Walking Lunge

10 Calorie Row

50 Walking Lunge

*30-25-20-15-10 Calorie Assault Bike

600m-500-400-300-200 Run

*30min cap