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CrossFit Belleville – WOD
WarmUp
**10m Each of…**
Knee Hugs
Knuckle Draggers
Alternating Quad Stretch
Side to Side Lunge
Butt Kickers
High Knees
Side Shuffle out
Side Shuffle back
**TOES TO BAR**
10 Scap Retractions
5 Kip Swings
5 Hanging Knee Raises
5 Kipping Knee to Chest
5 Toes to Bar
**BURPEES**
0:15 Frog Hops
0:15 Slow Burpees
0:15 Workout Pace Burpees
**BACK SQUAT**
**with an empty barbell**
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Pausing Back Squats
0:15 Strict Press
0:15 Stiff Legged Deadlifts
0:15 Front Squats
5 Tempo Back Squats, 0:05 Down 0:05 hold
Strength
Back Squat (Build to a heavy set of 20)
*15 minutes
** apr. 55%
Metcon
Tippy Toes (Time)
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
*22 minutes
Cool Down
1:00 Straddle Stretch