CrossFit Belleville – WOD
Warm up/Mobility
2:00 Bike
:20 PVC Good Mornings
:20 PVC Strict Presses
1:00 Bike
:20 Glute Bridges
:20 Push Up to Down Dog
:30 Bike
**Mobility**
:30 Ankle Stretch (each side)
:30 Alternating Single Leg Toe Touch
Strength
5 Sets Every 90 sec
1 Clean Deadlift
1 Hang Clean Pull
:5 Pause at Hang
1 Hang Clean
Metcon
#DEAD (AMRAP – Rounds and Reps)
AMRAP 15:
10 Deadlifts (225/155)
10 Double Dumbbell Push Presses (50/35#)
10/7 Calorie Assault Bike
Cool Down
1min Straddle Stretch
1min Puppy Pose
1 min Pigeon Pose (each leg)