CrossFit Belleville – WOD
Warm up/Mobility
40 Seconds
Easy Row
Easy Bike or Burpees
Side Lunges
30 Seconds
Moderate Row
Moderate Bike or Burpees
Side Shuffles
20 Seconds
Faster Row
Faster Bike or Burpees
Shuttle Runs
Couch Stretch (45sec each)
Metcon
Tri Sprint Intervals (AMRAP – Reps)
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike or 20 Burpees
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
* Score is the sum total of all shuttle runs after 5 rounds
*Shuttle runs we touch the line with our hand
Extra Credit
Downward Dog 45 Sec
Right Pigeon Pose 30sec
Upward Dog 45 Sec
Left Pigeon Pose 30sec