CrossFit Belleville – WOD

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WarmUp

45 Seconds

Easy Bike/Row

Active Samson

Medicine Ball Deadlifts

30 Seconds

Moderate Bike/Row

Active Spidermans

Medicine Ball Front Squats

15 Seconds

Fast Bike/Row

Push-up to Down Dog

Medicine Ball Thrusters

10 Second Hollow Hold on Floor

10 Second Hollow Hold on Bar

10 Scap Pull-ups

1-3 Strict Pull-ups

10 Second Push-up Plank Hold

10 Second Active Hold in Bottom

5 Push-ups

Metcon

Cloudy with a chance of MeatBalls (Time)

140 Wallballs

75/55 Calorie Assault Bike/Row

-divide however you like-

then

20 Rounds of “Strict Cindy”

-Athlete one finishes one round then athlete 2 goes-

*Cindy:

5 (Strict) Pullups

10 Pushups

15 Squats

*45min cap