CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Bike

Down Dog

Moderate Bike

Up Dog

Faster Bike

Active Divebombers

Hollow Hold

Arch Hold

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Push Jerk (5 x 3 @ 75%)

*20min

Metcon

30 Rock (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Swings (55/35)

30 Push Presses (95/65)

21/15 Calorie Assault Bike

30 Toes to Bar

L3: 35/25, 20T2B

L2: 35/25, 75/55, Knee Raises

L1: 25/20, 55/45, Knee Raises

Extra Credit

3 x 12 GHD Situps

3 x 12 GHD Hip Extensions