CrossFit Belleville – WOD

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Warm up/Mobility

2 Minutes

“Plank Cindy”:

5 Push-ups

10 Air Squats

15 Second Front Plank

2 Minutes

Banded Lat Stretch (1 Minute Each Side)

2 Minutes

Banded Hamstring Stretch (1 Minute Each Side)

2 Minutes

Couch Stretch (1 Minute Each Side)

Midline Madness (No Measure)

3 Giant Sets, Not for Time:

21 Toes to Bar

21 Hip Extensions

21 Sit ups

21 Hollow Rocks

21 Glute Bridges

21 V-Ups

21 Banded Pull-Aparts

21 Banded Good Mornings

** Focus on quality control over speed

* We get the most out of these movements by going slow and feeling the burn

* A “Giant Set” means that athletes are moving with a purpose from station to station without sacrificing movement standards

*You can rest as needed following the banded good mornings