CrossFit Belleville – WOD
Warm up/Mobility
200m Jog
:30 Walking Knuckle Drags
:30 Walking Alternating Quad Stretch
:30 Front Plank to Push-up
:30 Straight Leg Sit-ups
:30 Alternating Bird Dogs
:30 Alternating Samson + Air Squat
:30 Hollow Hold
:30 Push-ups
:30 Plank Hold
5 Single Arm Dumbbell Floor Presses (each side)
**Mobility**
1:00 Up Dog
1:00 (Each Side) Calf Stretch on Post
Strength
Bench Press (Find a heavy 2)
*20 Minutes
Metcon
Get There (Time)
10 Rounds For Time:
15 Abmat Sit-ups
15 Double Dumbbell Floor Press (50/35)
*Every 2:00: 100m Farmers Carry (50/35)
*25 Minute Cap
Cool Down
1:00 Wall Pec. Stretch
1:00 Active Twisted Cross
1:00 Frog Stretch