CrossFit Belleville – WOD
Warm up/Mobility
:60 Seconds
Bike/ Row
Air Squat
:40 Seconds
Bike/Row
Cook Squats
:20 Seconds
Bike / Row
Push-up to Down Dog
MOBILITY
Ankle Stretch on Post: 1 Minute Each Side
Holding onto a post for support, place the toes on the upright with the heel on the ground. Pulling the chest towards the post will stretch the calf and lower leg.
Metcon
Metcon (No Measure)
EMOM 6
ODD: 1-2 Rope Climbs
EVEN: 6 KB or DB Strict Press (35/20)
Metcon
Fuller Circle (Time)
For Time:
50/35 Calorie Bike or 50 Burpees
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Bike or 50 Burpees
*28 min cap
**Double under = 2min attempts or 300Singles
Extra Credit
4 x 12 DB Rows