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CrossFit Belleville – WOD
WarmUp
1:00 Row
0:30 Active Spiderman
0:30 Pigeon Pose (right)
0:30 Pigeon Pose (left)
1:00 Row
0:30 Knuckle Draggers
0:30 Squat Hold
0:30 Fast Row
**BACK SQUAT**
**with an empty barbell**
5 Good Mornings
5 Elbow Rotations
5 Pausing Back Squats
3 Back Squats, Pausing below parallel
[Screw the feet into the floor]
3 Back Squats
[Midline keeps torso stable]
Weightlifting
Back Squat (5 x 3)
*Score = Lowest weight used
*Every 2 minutes
Metcon Prep
**WALL BALLS**
0:30 Squats to a Med. Ball
5 Med. Ball Front Squats
[Ball stays high]
5 Med. Ball Thrusters
[Carry motion through from lower to upper body]
5 Wall Balls
[Full Depth and ball hits target
**ABMAT SIT-UPS**
0:30 Hollow Hold
5 Abmat Sit-ups
[Mat supports low back, not rocking over]
Metcon
10-dinitis (Calories)
On the 2:00 x 10 Rounds:
15 Wallballs (20/14)
15 Sit-ups
Max Calorie Row
*Score = Total calories
Cool Down
1:00 Frog Stretch