CrossFit Belleville – WOD

View Public Whiteboard

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