CrossFit Belleville – WOD
WarmUp
* Assault Bike 2:00 – Easy / Jog 400m
* :60 Squat Hold
* :30 Knuckle Draggers
* Bike 1:00 – Moderate / Jog 200m
* 10 Scap Retractions
* :30 Inch Worm to Push-Up
* Assualt Bike :30 – Sprint / Run 100m
Mobility
Front Rack Stretch: 60 sec
Ankle Stretch: 30sec each
Strength
Front Squat (On the 2:00 x 5 Sets: 3 Tempo Front Squats )
* 3 Seconds Down + 3 Seconds Hold
* Start at 60% and Build to Moderate Set
* Use DBs/KBs/Odd Object if you don’t have a barbell.
Metcon
Acid Reflex (Time)
5 Rounds For Time:
15 Chest to Bar Pull-ups
12/9 Calorie Assault Bike
9 Thrusters (115/85)
*20 min Cap
L3: Pullups
L2: Ring Rows, 95/65
L1: Barbell Rows, 75/55
Equipment Free
5 Rounds for Time:
15 DB Bent-Over Row
200m Run (or Bike Erg 15/12 cals)
9 DB Thrusters
*If you have no DB, use any Odd Object around the house
Cool Down
* 1:00 Child’s Pose + Groin Stretch
* :30 Figure 4 (each side)
* :30 Eagle Arms (each side)
* 1:00 Couch Stretch (each side)