CrossFit Belleville – WOD
Warm up/Mobility
* 1:00 Slow Bike
* :30 Push-up to Down Dog
* :30 Ring Rows, Pausing at top/Barbell Bent Over Rows
* :30 Boot Strappers
**Mobility**
* Front Rack Stretch: 1 Minute
* :45 Couch Stretch: (Each Side)
Midline
Core Gone Bad (AMRAP – Reps)
EMOM 18 (3 RNDS)
BB Roll out
Sit ups
Plank Hold
V-Ups
Russian Twists (WB 20/14)
Rest
Metcon
Shuffle The Deck (6 Rounds for time)
On the 3:00 x 6 Rounds:
Rounds 1-3:
10/7 Calorie Assault Bike
10 Chest to Bar Pull-ups
10 Thrusters (95/65)
Rounds 4-6:
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
10/7 Calorie Assault Bike
* 18:00 Workout
* Score = Time it takes to complete each round
* If the work is not completed within the 3:00 window, log your score as 3:00