CrossFit Belleville – WOD

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Warm up/Mobility

3 Rounds:

40 Seconds Row

40 Seconds Front Plank

40 Seconds Active Spidermans + Hamstring Stretch

40 Seconds Dumbbell Rows (20s Each Side)

Front Rack Stretch: 1 Minute

Couch Stretch: 1 Minute Each Side

Accessory Work

EMOM 12

Min 1: 5 Seated DB Press

Min 2: 30 sec Hollow hold

Min 3: 8 DB Rows

Min 4: 30 Sec Superman Hold

Metcon

Sandy Cheeks (Time)

3 Rounds:

30/24 Calorie Row

30 AbMat Sit-ups

30 Dumbbell Hang Power Cleans (50/35)

*20minutes