CrossFit Belleville – WOD
WarmUp
6 Minutes For Quality
1 Minute Row or Bike
1 Minute Push-up to Down Dog
1 Minute Side Plank (30 Second Each)
1 Minute Single Leg Glute Bridges (30 Seconds Each)
1 Minute Sit-ups
1 Minute Wall Squats
MOBILITY
Couch Stretch: 1 Minute Each Side
Front Rack Stretch: 1 Minute
Metcon
Metcon (No Measure)
EMOM 12
Min 1: 3 Strict Pullups
Min 2: 6 Toes To Bar
Min 3: 9 Back Extension
Metcon (No Measure)
5 Rounds For Quality:
8 Thrusters (95/65)
8 Alternating Pistols
8 Front Rack Reverse Lunges (4 Each Leg)
*12 minutes
Metcon (No Measure)
Gymnastics Conditioning
Every 3:00 x 3 Rounds:
2 Bar Muscle Ups
10/8 Calorie Assault Bike
5 Chest to Bar Pull-ups
Foam Party
5-10 Minutes of Stretching & Rolling
Recommended Targets:
* Lats
* Quads
* Glutes
* Hamstrings