CrossFit Belleville – WOD
Warm up/Mobility
**Set 1**
10 Plank to Down Dog
10 Alternating Scorpion Stretch
10 Arm Circles (Forwards)
10 Arm Circles (Backwards)
**Set 2**
10 Air Squats
10 Inch Worms (No push-up)
10 Leg Swings / Leg (Side to Side)
10 Leg Swings / Leg (Front to Back)
**Set 3**
10 Air Squats
5 Push-ups
10 Sit-ups
10 Superman Arch-ups
5 Push-ups
Metcon Prep
**1 Set**
:20 Pull-ups or scaling option
:10 Rest
:20 Push-ups or scaling option
:10 Rest
:20 Air Squats
:10 Rest
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Cool Down
1:00 Wrist Stretch
1:00 Alternating Scorpion Stretch
1:00 Child’s Pose
1:00 Frog Pose
1: Pigeon Pose /per side