It all happened so fast.

CrossFit Belleville – WOD

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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