CrossFit Belleville – WOD
Warm up/Mobility
1 Minute of Rowing
30 Seconds of Inchworm to Push-up
20 Second Hollow Hold
1 Minute of Rowing
30 Seconds of Shoulder Taps
20 Second Superman Hold
**Mobility**
30 Second Calf Stretch on Post/Box/Rower (each side)
45 Seconds of Child Pose
Metcon
Falling off (AMRAP – Rounds and Reps)
AMRAP 12
Row 250/200m
3 Wall Walks
14 Pistols
After Party
4 Rounds for Quality:
6 x :10 Tempo Push-Ups (:5 Down, :5 Up)
(Elevate hands on an object and maintain plank to scale down the difficulty)
30 Second Hollow Hold
*12 Min
Cool Down
Turn Back Stretch: 1 Minute Each Side
Overhead Stretch on Wall: 1 Minute
Up Dog: 1 Minute