CrossFit Belleville – WOD

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WarmUp

30 Seconds Walking Spidermans

30 Seconds Easy Shuttle Runs

30 Seconds Easy Row

30 Seconds Easy Bike

30 Seconds Walking Samson

30 Seconds Moderate Shuttle Runs

30 Seconds Moderate Row

30 Seconds Moderate Bike

30 Seconds Air Squats

30 Seconds Faster Shuttle Runs

30 Seconds Faster Row

30 Seconds Faster Bike

Mobility

T – Spine openers

Partner stretching.

(One person hanging from bar, the other is gently pushing)

Weightlifting

: Shoulder Press (1RM)

Metcon

Dopamine (Time)

5 Rounds, On the 5:00:

15/12 Calorie Assault Bike or 10 Burpees

18/15 Calorie Row

21 Shuttle Sprints (10 Meters)

*Score is slowest round

After Party

Calves Foam Roll:

1-2 Minutes Each Side

Glutes Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side