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CrossFit Belleville – WOD
WarmUp
10 Meters of Each:
Walking Active Samson
Side to Side Lunge
Knuckle Draggers
Alternating Quad Stretch
High Knees
Butt Kickers
Side Shuffle (out)
Side Shuffle (back)
**BOX JUMPS**
10 Pausing Glute Bridges
0:30 Box Step-Ups
5 Broad Jumps
[Hip Extension to Jump then to stand and reset]
5 Box Jumps
[Hip Extension to jump then again on top of the box]
**PUSH-UPS**
10 Scap Push-Ups
0:30 Front Plank on Hands
2 Push-Up Negative
[Elbows 45 degrees or closer]
5 Push-Ups
[Full Range of Motion]
**SHUTTLE RUNS**
10 Meter Heel Walk
10 Meter Toe Walk
4 Shuttle Runs
Metcon
Rich Mahogany (AMRAP – Rounds and Reps)
AMRAP 3 x 10 Rounds:
1,000/800 Meter Bike
Max Chipper Reps
Chipper:
80 Push-ups
60 Box Jumps (24″/20″)
40 Shuttle Runs (10-Meters)
*Score = Total Rounds + Reps
*Pick up where you left off in the amrap.
Cool Down
1:00 Pec Stretch on Wall (each side)