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CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds Each

Jumping Jacks

Active Spidermans

Single Unders

Push-up to Down Dog

Double Taps

Slow Air Squats


Couch Stretch: 1 Minute Each Side

Calf Stretch On Post: 30 Seconds Each Side


Double-Edged (Time)

7 Rounds For Time:

500 Meter Assault Bike

30 Double Unders

10 Burpees

*Bike Subs

200m Row

40 Walking Lunges

*22 minutes

After Party

2 Sets:

1 Minute Banded Pull-Aparts

1 Minute Side Plank (Each Side)

1 Minute Banded Front Plank