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CrossFit Belleville – WOD
Warm up/Mobility
:30 PVC Pass Throughs
:30 PVC Around The Worlds (each side)
:30 PVC Lat Stretch (each side)
:30 PVC Overhead Lunges (in-place)
:30 Good Mornings
:30 PVC Strict Press
20 Squats
15 Sit-Ups
10 Push-Ups
5 V-Ups
Midline
**3 Giant Sets**
20 Seated Banded Abductions
20 Weighted AbMat Sit-ups
20 AbMat Sit-ups
Rest 2 Minutes Between Rounds
*15 minutes
Metcon
Run It Back (Time)
On the 4:00 x 6 Rounds:
12 Pull-ups*
21 Kettlebell Swings (53/35)
400 Meter Run
*Pull ups=Bent Over Rows (115/85)
*Score = The slowest round.
Cool Down
2:00 Child’s Pose
*(:30 hands down the middle, :30 hands move to the left, :30 hands move to the right, :30 hands down the middle)*
2:00 Pigeon Stretch (1:00 each side)
1:00 Standing Calf Stretch (:30 each side)