CrossFit Belleville – WOD

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WarmUp

3 Rounds:

30 Seconds Active Samson

30 Seconds Alternating Bird Dogs

30 Seconds Jumping Jacks

Into…

3 Rounds:

30 Seconds Box Step-ups

30 Seconds Front Plank

30 Seconds Inchworm to Push-up

Midline

Accumulate 3 Minutes in a Hollow Hold

Every Break: 30 Second Arch Hold

Strength

On the 1:30 x 6 Sets:

Weighted Split Squat Complex

Unweighted Split Squat Complex

1 Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squats

Metcon

Athlete’s Foot (AMRAP – Reps)

5 Rounds:

1 Minute Box Jumps (24/20)

1 Minute Toes to Bar

1 Minute Kettlebell Swings (53/35)

1 Minute Rest