CrossFit Belleville – WOD
WarmUp
Jog 200m
:30 Active Spiderman
:1:00 Squat Hold
:30 Alternating Bird-Dog
:30 Arch-Ups
:30 Hollow Rocks
Jog 200m
Metcon
Annie on the Run (Time)
50-40-30-20-10
Double-Unders
Abmat Sit-Ups
*After every round, complete a 200m run carrying a medicine ball (20/14)
L3:
35-25-15-10-5*
Double-Unders
50-40-30-20-10
Abmat Sit-Ups
*After every round, complete a 200m run carrying a medicine ball (20/14)
L2:
50-40-30-20-10*
Single-Unders
Abmat Sit-Ups
*After every round, complete a 200m run
L1:
35-25-15-10-5
Single Unders
Abmat Situps
*After every round 200m Run
*20 Min Cap
If you don’t have a skipping rope, substitute with Tuck Jumps.
After Party
* 1:00 Static Calf Stretch (each side)
* 1:00 Pigeon Stretch (each side)
* 1:00 Static Seated Sit & Reach Hamstring Stretch (each side)
* 1:00 Child’s Pose
* 1:00 Cobra
* 1:00 Downward Dog
* 1:00 Savasana