CrossFit Belleville – WOD

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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