CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Single Unders

Bike /Row / BJs / Run

Push-up to Down Dog

Single Unders

Bike

Front Plank on Hands

Double Unders

Bike

Shoulder Taps

Double Unders

Bike

Mountain Climbers

Mobility

Chest Stretch on Wall: 45 Seconds Each Side

Wrist Stretch: 30 Seconds Each Direction

Metcon

Underground (Time)

100 Double Unders, 50 AbMat Sit-ups

25 Hand Release Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

12/9 Calorie Assault Bike/Row/Box Jumps/100m Run

*30min cap