CrossFit Belleville – WOD

Warm up/Mobility

Limber 11 (No Measure)

Foam Roller – Abductors 30s each

Foam Roller – Adductors 30s each

LAX Ball – Glute Smash 30s each

Cross x 8 each

V-Roll x8

Frog Stretch 30s

Pigeon 30s each

Fire Hydrant – 8 Circles each

Mountain Climbers – 8 each

Cossack Squats – 6 each

Couch Stretch 30s each

Weightlifting

1 Clean + 3 Front Squat Complex (EMOM 10 )

@ 60% of Power Clean.

*Floor

Metcon

3s (Calories)

4 Rounds of:

AMRAP 3: Bike/Row for Calories

On the 0:00 – 9 Burpees

On Minute 1 – 6 Burpees

On Minute 2 – 3 Burpees

Rest 3:00 between rounds