CrossFit Belleville – WOD

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Warm up/Mobility

400m Run

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

Metcon

Metcon (No Measure)

30min

Sled Pull (Straps on shoulders) x 50meters

rest 60sec

L – Sit x 30sec

rest 60sec

Hammer Tire Hits x 20

rest 60sec

Front Rack Carries (elbows in,down/core tight) x50meters

rest 60sec

Extra Credit

3 rounds

10 GHD Situps

10 Ghd Back Extensions