CrossFit Belleville – WOD
Warm up/Mobility
30sec x 2 rounds
Active Samson
Toe Touches
Jumping Jacks
Knuckle drugs
Cook Squats
Cossack Squats
Metcon
Cash Flow (Time)
24/21 Calorie Bike/ Row
40 Walking Lunge
21/18 Calorie Bike/ Row
40 Walking Lunge
18/15 Calorie Bike/ Row
40 Walking Lunge
15/12 Calorie Bike/ Row
40 Walking Lunge
12/9 Calorie Bike/ Row
40 Waliking Lunge
9/6 Calorie Bike/ Row
40 Walking Lunge
6/3 Calorie Bike/ Row
Sub Cals:
* 10 Meter Shuttle Runs (48-42-36-30-24-18-12)
* Outisde Runs: 1000-800-600-400-200-100-50 Meters
*30min cap