CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

1 Minute

Easy Row

Active Samson

45 Seconds

Easy-Moderate Row

Active Spidermans

30 Seconds

Moderate Row

Slow Air Squats

15 Seconds

Fast Row

Inchworms

Mobility

Calf Foam Rolling:45 Seconds Per Side

Hamstring Foam Rolling:45 Seconds Per Side

Quad Foam Rolling:45 Seconds Per Side

Glute Foam Rolling:45 Seconds Per Side

Metcon

Escape from Wonderland (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row

*20min Cap

Finisher

Core Blaster (No Measure)

6 rounds:

10 V-ups

15 Sit ups

20 Russian Twists

30 sec Elbow Plank (Right, Middle, Left) *switch each round
*15min however NOT for time. For quality!