CrossFit Belleville – WOD
WarmUp
2 Rounds
30 Seconds Straight Leg Sit-ups
30 Seconds Active Samson
30 Seconds Arch-ups
30 Seconds Active Spidermans
2 Rounds
30 Seconds Flutter Kicks
30 Seconds Step Back Lunges
Mobility
Pike Stretch: 45 Seconds
Up Dog: 45 Seconds
Down Dog: 45 Seconds
Accessory Work
3 Rounds:
45 Seconds Banded Pull-Aparts
45 Seconds Hollow Rocks
45 Seconds Banded Bicep Curls
45 Seconds Banded Good Mornings
Rest 1 Minute Between Rounds
Onside Kick (AMRAP – Rounds and Reps)
AMRAP 16:
3 Toes to Bar, 20 Walking lunges, 15 Push ups
6 Toes to Bar, 20 Walking lunges, 15 Push ups
9 Toes to Bar, 20 Walking lunges, 15 Push ups
…
[Add 3 Toes to Bar Each Round)
Sub T2B:Vups/Situps